We’ve all heard the old adage ‘you are what you eat’. It makes sense when it comes to heart and brain health. But does this also apply to skin health? The good news is . . . it does! And research suggests plant foods, including nuts, have a crucial role in nourishing skin, from the inside out.

What affects skin health?

Our genetic background impacts factors like skin pigmentation and skin thickness.

And ‘extrinsic’ factors – such as diet, smoking, sleep, exercise, chronic diseases, and environmental factors (like temperature, pollution, humidity, and UV radiation) – also affect skin health and aging, by increasing inflammation and oxidative stress (1).

This underlines the importance of:

• A varied, balanced diet – rich in antioxidants, vitamins and minerals
• Staying active
• Avoiding smoking
• Limiting alcohol, and
• Good hydration for healthy skin.

Plant foods for skin health

Epidemiological studies suggest that eating plenty of plant-based foods, such as vegetables, fruit, legumes, nuts and olive oil, is crucial in maintaining skin barrier health and function (2).

This is largely thanks to the bioactive compounds (like vitamin C, vitamin E, carotenoids and polyphenols) that plant foods contain. These beneficial compounds help combat oxidation, lower inflammation, and promote structural support to the skin (2).

A recent review concluded that, overall: “The consumption of colourful fruits and vegetables is indicated for skin health. Nuts and legumes are also encouraged, along with cocoa, coffee, and tea that are rich in polyphenols” (2).

Include a handful (30g) of nuts in your day, each day, as part of a balanced diet. 

The researchers summarised the effect of certain plant-based foods on the skin, based on the published research to date (Table 1).

Table 1: Reported effects of plant-based foods and extracts on the skin

Three more ways to better skin health

1. Choose healthy fats, especially omega-3s

Healthy unsaturated fats, including omega-3 fatty acids, from foods like oily fish and nuts, help tackle inflammation – including in the skin.

In good news for nut lovers, walnuts are among the richest sources of omega-3 fatty acids!

What’s more, walnuts, and other nuts, contain nutrients (like vitamin E, selenium and zinc) that our skin needs to stay healthy. For instance, almonds are rich in the antioxidant vitamin E, which helps combat the free radical damage and inflammation that contribute to skin ageing.

Did you know? A lower risk of severe photoaging (premature skin aging due to sun damage) has been associated with a higher intake of omega-3 fatty acids from plant-based sources (3), and monounsaturated fatty acids from plant oils (4).

2. Lower the glycaemic load of your diet

Australian research has shown a significant link between acne and high glycaemic load (GL) diets (5).

In a 12-week study, involving 43 males with acne (aged 15 to 25 years), those who followed a low-glycaemic diet had significantly less acne than those who ate their normal diet.

It’s thought that having steady insulin levels, by eliminating blood sugar spikes through a low GL diet, can improve acne. This means eating a diet containing lower glycaemic index (GI) carbohydrates, along with enough protein and healthy fats.

Did you know? When nuts are combined with foods rich in carbohydrates, they slow the digestion of the entire meal – resulting in a slower and smaller overall rise in blood glucose levels.

3. Lean into the Mediterranean way

Research shows a Mediterranean dietary pattern may reduce the risk of developing heart disease, type 2 diabetes and some types of cancer.

Adding to this impressive list of benefits, a recent French study of 80 women found following a Mediterranean diet could help reduce acne severity in women with acne (6).

This dietary pattern centres around fruits, vegetables, whole grains, nuts and olive oil. This combination of foods offers unsaturated fatty acids and polyphenols, known for their antioxidant and anti-inflammatory properties.

Did you know? Dutch research, involving 2,753 elderly people, found diets consisting mainly of meat, refined grains, snacks, soft drinks, coffee, and alcoholic beverages were associated with more wrinkling in women (7).