Fact: You can use as many lotions and potions as you want, but if you’re eating the wrong foods, good skin will be hard to get. In order to achieve your clearest complexion ever, you’ve got to nourish your skin from within. “For glowing skin, eat foods with essential fatty acids and keep your skin supple and firm by eating foods rich in easily digested proteins,” say the authors of Eat Beautiful by Neal’s Yard Remedies. Keen to know more? Read on for the 10 foods guaranteed to bless with you good skin.

Cold-water fish

Wild salmon, trout, sardines and herring are rich in protein, which helps repair your skin at a cellular level, and they also contain omega-3 fats, which are essential for supple skin. The pink colour in trout and salmon is due to astaxanthin, a powerful anti-inflammatory carotenoid that increases skin elasticity.

Eat up: Enjoy a 150g portion two to three times a week.


These greens are one of the richest sources of the beauty mineral silica, which is crucial for the formation of collagen. Silica deficiency can cause poor skin elasticity and texture, which causes fine lines – so ensure you get your fill.

Eat up: Add a small handful of nettles to your meals daily or sip on nettle tea.

Butter beans

A great cupboard staple, these beans help your skin produce hyaluronic acid (aka, nature’s moisturiser). As you age, levels of this moisture-packed substance fall, leading to a loss of tone and plumpness.

Eat up: Add an 85g portion of butter beans to soups, stews or salads two to three times a week.

Sweet potato

This tasty veg is full of betacarotene, which can boost your glow and protect your skin from UV damage. Sweet potatoes are also a good source of vitamin A, which strengthens the skin tissue, as well as B vitamins, which help carry nutrients to your dermis.

Eat up: Steam or bake 85g of sweet potato with the skin on to max your nutrient intake.

Kiwi fruit

Fibre-rich kiwis can be yellow or green. Both types are a great source of vitamin C, which aids collagen production as well as smoothing skin and boosting radiance. Kiwi fruit are also full of anti-ageing antioxidants.

Eat up: Have a couple of kiwis a day to make up your five serves of fruit and veg.

Tofu and tempeh

A great source of protein, calcium and vitamin E, these soy foods have traditionally been eaten to keep skin looking fresh and youthful by smoothing fine lines.

Eat up: Nosh on up to 75g of tofu or tempeh daily. Add them to stir-fries, salads and stews or add silken tofu to smoothies.


With its high water content, the humble cucumber is a hydrating hero. It also contains collagen-building silica and skin-strengthening sulphur, which tone and firm the skin. Throw in a bunch of vitamins such as A, C, E and K, and you’ve got yourself one heck of a beauty food.

Eat up: Toss 1/4 cucumber through salads or smoothies or munch on it for your afternoon snack.


This gluten-free, protein-rich seed is packed with all the amino acids your skin needs to look its best. Loaded with silica, omega-3s and antioxidants, it’s a champ at reducing inflammation and repairing tissue damage.

Eat up: Consume 60g a day for maximum benefits.


High in vitamin C, this sunny fruit stimulates the production of collagen and elastin and has antioxidants that protect the delicate skin on your face and neck from damage.

Eat up: Enjoy as a snack, in smoothies or through salads.


Swap your morning toast for a bowl of oats and you’ll score a solid dose of collagen-boosting essential fatty acids and silica. Oats also contain hyaluronic acid, which will help keep your skin moisturised.

Eat up: Kick-start your day with 100g of warm oats, soak them overnight or roast them for a delish muesli.