Healthy Skin, More Fruit and Vegetables, Less Wrinkles!

Regardless of your skin type or where you live, what you eat affects your ability to resist wrinkles as well as disease, as a recent study of “Food Habits in Later Life” shows. An international study of eating patterns and ageing found that the complexions of both olive and fair-skinned individuals fared better in those who ate more of the World’s Healthiest Foods – fruit and vegetables and less saturated fat and sugar.

The study evaluated 177 Greek-born subjects living in Melbourne, 69 Greek subjects living in rural Greece, 48 Anglo-Celtic Australian elderly living in Melbourne and 159 Swedish subjects living in Sweden, all of whom had their dietary intakes of various foods measured and their skin assessed. When the data was pooled and analyzed, researchers found that a higher intake of vegetables, olive oil, fish, and legumes and lower intakes of butter, margarine, milk and sugar products was associated with significantly more youthful, less wrinkled skin. Even when researchers factored in smoking – which has been conclusively linked to premature aging of the skin – diet still played a role in amount of the wrinkling present in sun-exposed skin.

People who ate the most fruits and vegetables and the least saturated fat and sugar had smoother, more youthful skin.

The study authors note that the skin is a “major target of oxidative stress” and speculate that the most nutrient dense fruits and vegetables (those that qualify as the World’s Healthiest Foods) protect against sun damage due to their high levels of antioxidants such as vitamins A, C and E. Since fatty acids are present in the skin, monounsaturated fats like olive oil (another of the World’s Healthiest Foods), which is more stable and better able to resist oxidative damage, may provide skin protection through a similar mechanism.

Natural Ways
to Keep Skin Healthy

Keeping your skin healthy does not need to involve expensive beauty products.
Here are some tips for healthy skin, using natural products.


So it would seem that the top tip for healthy skin care is to eat healthy foods. Here are some of the best foods for healthy skin:

  • Foods containing Omega 3 fatty acids
    (tuna, mackerel, herrings and sardines)
  • Foods containing Vitamin A or beta-carotene (sweet potato, carrot, mango, spinach)
  • Foods containing zinc
    (peanuts, roasted pumpkin)
  • Fresh fruit and vegetables
    (prunes, apples, green leafy vegetables, avocado)



Skin hydration is very important, especially for people with dry skin. Drinking lots of water is one way of keeping skin hydrated as water also helps bring nutrients to the skin. It is important to avoid dehydrating drinks like coke, coffee and alcohol. Cold weather and hot water can dry out skin, so these should be avoided as much as possible. People with dry skin should always wear a sunscreen, even during winter.


Getting a good night’s sleep is important for healthy skin care. As we sleep, skin rejuvenation takes place and the cells undergo a process of repair. This is important because this is the time when the skin is restored and recovers from any harm it has suffered during the day. To help skin stay healthy, you should ensure you get at least seven hours of sleep a night. Make-up can interfere with the skin’s rejuvenation process, so all make-up should be removed before going to bed.


Natural supplements can keep your skin looking healthy. Here are some of the best natural and anti-ageing supplements for healthy skin.

  • GLA (Evening Primrose Oil)
  • Fish Oils (Omega 3)
  • Vitamin E
  • Vitamin C
  • Zinc (to help heal damaged skin)


Herbs can be useful in maintaining healthy skin and for treating problem skins.

  • Aloe vera is good for all types of skin.
  • Dry skin – make a facial sauna with comfrey or calendula. Drink chamomile, dandelion or peppermint tea.
  • Oily skin – apply witch hazel onto the skin to absorb oil. Make a facial sauna using lemongrass and rosebuds. Flaxseed oil is a good supplement.
  • Acne – tea tree oil is very good for treating acne.