Eat your way to better skin 

When it comes to great skin, what you eat is as important, if not more so, than what you apply topically, said the folks at Singapore’s Sozo Aesthetic Clinic.

As the winter chill sets in, prioritizing a healthy diet is crucial for maintaining clear, radiant skin, said Singapore’s Sozo Aesthetic Clinic. Omega-3 fatty acids found in fish like mackerel, tuna and sardines are known for their anti-inflammatory properties. Salmon is an excellent source of omega-3 fatty acids, vitamins and nutrients, including astaxanthin, which helps protect the skin from oxidative stress, contributing to anti-aging benefits.  

Salmon has received the seal of approval from countless celebrities, such as Mariah Carey; Catherine, Princess of Wales; and especially Victoria Beckham, who has previously revealed that eating salmon every single day is the secret to her complexion.  

Foods with high water content, such as fruits and vegetables, contribute to hydration while also delivering essential nutrients like vitamins and antioxidants. Examples of foods high in water content include:  

  • Cucumber: 96% water; 
  • Iceberg lettuce: 96% water;  
  • Celery: 95% water;  
  • Watermelon: 92% water;   
  • Broccoli: 92% water;  
  • Spinach: 92% water; 
  • Apricot: 86% water;  
  • Pomegranate: 82% water;  
  • Avocado: 82% water.    

Several foods are known for their potential anti-aging properties due to their rich content of antioxidants, such as dark leafy greens, green tea, lemon, turmeric and dark chocolate. In particular, berries are rich in antioxidants, which help combat oxidative stress and inflammation that comes with aging. 

Indeed, blueberries are among the top five superfoods, along with green juice, made of various fruits and veggies; ginger; carrots; and nuts, particularly pistachios, almonds, walnuts and Brazilian nuts. Reese Witherspoon favors a green juice made of romaine lettuce, spinach, fruits and coconut water, while Megan Markle, Duchess of Sussex, swears by almonds as her go-to snack. 

Dietary choices can also play a significant role in managing breakouts. High-glycemic foods, such as sugary snacks and refined carbohydrates, can cause spikes in blood sugar levels and therefore trigger increased insulin production, potentially leading to more oil production in the skin. Dairy products, known for containing hormones and growth factors, may also contribute to acne development. Some examples of what to avoid are: 

  • Dairy products, including all types of cow’s milk;  
  • Sugary drinks such as soft drinks, energy drinks and fruit juice;  
  • Fast food, chocolate and candy; 
  • Foods with a high glycemic index, including white bread and refined grains.