Nutrition and Skincare

“Nutrition plays a critical role in maintaining healthy, radiant skin. By making informed food choices and staying hydrated, individuals can support their skin health from the inside out.”

– Dr Nicholas Perricone

Achieving healthy, glowing skin is not just about serums, creams and topical treatments. The truth of it is that what we consume daily in our bodies plays a critical role in our skin health. Having good diet and proper nutrition are the foundation of vibrant, resilient skin.

Smiling woman at a medical aesthetic clinic holding lemon halves over her eyes to rejuvenate skin with a natural personalised skin care treatment in Singapore

Building Blocks for Healthy Skin

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Skin serves as a protective barrier, regulates temperature and eliminates toxins for the body. Like any organ in the body, it requires essential nutrients to function optimally. So it should not be surprising that poor diet can lead to chronic skin conditions, premature aging and dull tone and texture. A proper diet, on the other hand, that is rich in skin-friendly nutrients can help promote skin elasticity, collagen building and hydration.

There is emerging research that clearly highlights the importance of gut health for healthy skin. An imbalance in gut microbiota can trigger inflammation and skin issues like acne, rosacea, or eczema. Incorporating probiotics – found in yogurt, kefir, and fermented foods, and prebiotics - found in bananas, onions, and garlic, can help support that gut-skin connection for glowing complexion.

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Key Nutrients for Healthy Skin

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Antioxidants - Antioxidants help to combat stress that is caused by free radicals which can lead to premature aging and dullness. Berries, citrus fruits, spinach and almonds that are rich in vitamins C and E are excellent sources.
Collagen-Boosting Nutrients - Collagen is a protein that provides structure and elasticity to the skin and these can be found in bone broth and oily fish. Foods rich in vitamin C can enhance collagen synthesis.
Omega-3 Fatty Acids - Found in fish like salmon, flaxseeds, and walnuts, omega-3 helps to maintain the skin’s lipid barrier, keeping it hydrated and reducing inflammation. This is particularly beneficial for individuals with dry or sensitive skin.

Customized skin care nutrition bowl with kiwi, banana and strawberries by a sunlit window at a facial medical and beauty clinic in Dempsey Singapore

Vitamin A - Vital for skin cell production and repair, vitamin A is found in carrots, sweet potatoes, and leafy greens. It also helps regulate oil production which is key for acne-prone skin.
Water - Hydration is essential for maintaining the skin’s elasticity and preventing dryness. Drink enough water daily, and eat water-rich foods like cucumbers and watermelon to keep your skin supple.
Zinc - Zinc is found in pumpkin seeds, chickpeas, and shellfish, and this helps support wound healing and controls inflammation, and is crucial for managing acne and other skin irritations.

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Foods to Avoid for Better Skin

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There are certain foods that are detrimental to skin health. This includes high-glycemic foods like sugary snacks and refined carbohydrates which spike blood sugar levels, leading to inflammation and breakouts. Processed foods are typically rich in trans fats and sodium, and they dehydrate the skin and can accelerate aging. Consider limiting alcohol and caffeine as well, as they can lead to dehydration and dullness.

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Food for Thought

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Healthy diet and proper nutrition are not just essential for looking good, they are also about feeling good. In nourishing your body with the right foods, you are working toward achieving a healthy, glowing complexion from the inside out, whilst taking care of all other aspects of your body and your brain. So remember: what you put on your plate is just as important as what you put on your face!

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Botox and Fillers

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Building Blocks for Healthy Skin

Key Nutrients for Healthy Skin

Foods to Avoid for Better Skin

Food for Thought

Erasing Pigmentation

Botox and Fillers