A doctor has revealed the best foods to eat if you want healthier skin. According to the expert, your diet can help support collagen production, prevent inflammation, and keep your skin hydrated.
Beauty and skincare in the UK is a multi-billion-pound industry, with many people striving to get clear, youthful skin. While there are creams and procedures that claim to help, you may not realise that what you eat could also play a role.
In a video uploaded to his Instagram page, Dr Amir Khan explained more. Dr Amir, who is well known for his appearances on ITV, said: “Are you spending hundreds on skincare supplements, but ignoring the food you eat? Your skin is an organ and like every organ, it's built from what you eat.”
He noted there is no miracle food that will make wrinkles disappear instantly, but there is evidence that certain nutrients support collagen production, skin barrier function, hydration, and inflammation. Here are four foods he recommends for healthier skin.
Vitamin C
Dr Amir encouraged people to add more vitamin C to their diet. He said: “Think red peppers, kiwi, citrus fruits.” Vitamin C is essential for making collagen, the protein that keeps skin firm and supports wound healing. Low vitamin C can lead to fragile skin that heals poorly.
Omega-3 Fatty Acids
He advocated for eating more omega-3 fatty acids. He continued: “Think salmon, sardines, mackerel. But if you're vegetarian like me: walnuts, flax seeds. Omega-3s help support your skin barrier, keeping skin hydrated and reducing inflammation. Low omega-3 intake has even been linked to drier skin.”
Beta Carotene
Beta carotene is a plant-based pigment and antioxidant. Dr Amir said: “Carrots, sweet potatoes, spinach. These contain carotenoids, antioxidants that may help protect skin from UV-related damage and support skin ageing processes. So think of those orange and dark green vegetables.”
Vitamin E and Healthy Fats
Lastly, he urged people to eat more vitamin E and healthy fats. Dr Amir said: “Nuts, seeds, and avocados. Vitamin E acts as an antioxidant, helping protect skin cells from oxidative stress, while healthy fats support moisture and the skin barrier function. Get those seeds and nuts and avocados into your diet.”
Other Ways to Improve Your Skin
Dr Amir shared other ways to keep skin healthy. He added: “Expensive beauty supplements aren't automatically better than food. Most people will benefit from improving overall diet, protein intake, sleep, hydration and wearing SPF every day because those are the best anti-ageing skin products we have. Get the basics right and your skin will take care of itself.”
