• Healthy-skin-by Gourmet-Fuel

The Key to Healthy Skin

The Key to Healthy Skin

Youthful, clear, radiant skin is something most of us aspire to have, and with women in Ireland estimated to spend over €10,000 euro on skincare alone in their lifetime, skin health is clearly something we are willing to invest in.

However, you can buy as many lotions and potions as you like, but good skin also comes from within, and your Nutrition plays a vital role in achieving glowing skin.

9 tips that will have you radiant and glowing in no time…

  • Hydration: I guess there’s no need to even explain the importance of this, as I’m pretty sure everyone reading this knows the importance of drinking water and staying hydrated. Aim for over two litres a day, and it really is one of the most critical things for skin health, and our overall wellbeing.

  • Selenium: Think Brazil nuts, eggs and even wheat germ! Selenium is an antioxidant that protects us from oxidative damage but can also help protect against infection. Although the research isn’t concrete, some studies even show it has a role in protecting us from skin cancer, but more research is needed in this area.

  • Healthy Fats: Mono and Poly unsaturated fats, found in foods like avocados, seeds and olive oil give us essential fatty acids that help improve the skin’s elasticity.

  • Omega 3: Found in foods like oily fish, chia seeds and nuts, omega-3 fatty acids are anti-inflammatory and can be particularly useful in skin conditions such as eczema and psoriasis.

  • Vitamin E: Found in almonds, pine nuts and hazelnuts, vitamin E protects cell membranes and can protect skin against free radical damage.

  • Vitamin C: This well-known Vitamin can help fight off the signs of ageing, due to its role in collagen synthesis. Be sure to include Citrus Fruits, Broccoli and Peppers in your diet.

  • Variety: No one vitamin or mineral solely aids our skin. It’s a combination of many that lead to glowing skin. Therefore, eating a wide range or foods, especially fruit and vegetables will ensure you are getting enough of everything and will avoid deficiencies.

  • Zinc: Zinc heals our skin by regulating our sebaceous (oil) glands. Some studies have shown that zinc is particularly beneficial when it comes to Acne. Zinc can be found in Shellfish, seeds, nuts and wholegrains.

  • Things to avoid: Alcohol, Junk Food, Smoking, Lack of exercise and lack of sleep are all harmful to our skin.


Try out some of our skin glowing meals!

Almond & Sesame Crusted Salmon with Sweet Potato Healthy Meals Delivered by GourmetFuel
Chicken Waldorf Salad Healthy Meals Delivered by GourmetFuel
Baked Salmon, Brown Rice and Brocolli Healthy Meals Delivered by GourmetFuel

If you need help with your nutrition, why not have a chat with one of our registered nutritionists.

Chat with a Nutritionist

About the Author:

Katie is a registered Associate Nutritionist with the UKVRN through the Association for Nutrition. Katie completed her Masters degree in Clinical Nutrition and Health in Glasgow Caledonian University and her Bachelors Degree in UCD in Health and Performance Science. Before joining the team at GourmetFuel, she worked in a kitchen catering company, and for Our Lady's Hospice Harolds Cross and is heavily involved with UCD Boxing Club. Her areas of interest are Vegetarian diets, disease prevention and Sports Nutrition.

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