Healthy, radiant skin is a beauty goal for many of us and there’s a wealth of products on the market promising an even, glowing complexion after use. The right products can have a positive impact on your skin, but what we put into our bodies is just as important as what we put on the outside.

A healthy, balanced diet is important for many reasons, including reducing the risk of disease, maintaining a healthy weight and fuelling your body with the energy it needs. It also affects the condition of your skin and a balanced diet can do wonders for your complexion. 

Your diet and skin health are intrinsically linked and certain food groups can even aggravate skin concerns like wrinkles or acne. If you’re thinking about making some changes to your lifestyle or want to take better care of your complexion overall, read on to find out more about how your diet affects your skin.

Woman holding fruit

Moisture levels

Your skin is the largest organ in your body, so it’s essential to keep it hydrated with plenty of moisture. Dehydrated skin often looks dull and dry, and it can exacerbate conditions like redness or itchiness too. 

Drink plenty of water throughout the day to maintain moisture levels and add water-rich foods to your diet, like cucumber, spinach, tomatoes and apples.

Glass of water


Wrinkles are a natural part of life, but you can help reduce their appearance by eating a diet rich in healthy oils and omega-3 fatty acids. These are key to help increase your skin’s collagen production, which plumps the skin and gives it a smoother, more supple appearance. These oils and fats are found in foods including oily fish, nuts and seeds and plant oils.

Nuts and seeds

Acne and blemishes

Acne and blemishes can be caused by many different factors, including hormones, stress and excess oil. However, your diet has an effect too, and foods that are high in sugar and fat can make blemishes much worse if you’re prone to spots. Try cutting down on refined sugar and carbohydrates, found in foods like white bread, sweets, sugary drinks and pastries.

Porridge with bananas and nuts

The best foods for healthy skin

An overall balanced diet and drinking plenty of water is one of the best ways to improve your complexion, but which foods are best for skin? Aim for a diet rich in a variety of fruit and vegetables of all colours (many people suggest trying to eat a ‘rainbow’ every day).

As mentioned above, oily fish and good fats like those in nuts and avocados are also great. Swap refined carbs and sugars for slow release grains and carbohydrates like brown rice, starchy vegetables and lentils to help you glow with health both inside and out. 

A healthy diet can work wonders, but if you need a little extra help, check out the range of skincare products from Herbal Essentials. Our award-winning skincare is powered by natural ingredients, including Ayurvedic botanicals and Himalayan spring water, which help to maintain healthy looking skin. 

Bowl of colourful vegetables

We’ve got products to address a wide range of skin concerns, including dryness, sensitivity, wrinkles, blemishes and dull or uneven skin tone, discover our collection to find out more.