• Words by Sonia

Which is Your Right Skin Food?

Updated: Mar 4


I don’t believe in skin types.

Our skin is unique, just like us. The biggest living organ in our body is continuously changing as a response to stimulus such as environment, weather, cosmetics, emotions or food. I'd rather believe that skin issues are a response to a specific stimulus that triggers a physical condition.

Therefore, if we want to treat any skin issue, we need to consider many factors - not just what we put on our skin. Switching to natural skincare and makeup products and selecting the most suitable types for our skin is the very first step. But in order to achieve long-term results we would also need to protect our skin from possible environmental conditions that could be causing the issue as well as determining some other possible triggers such as emotional and/or hormonal unbalances and unsuitable or poor food intake.

In this article I’d like to share some tips with you about which is the right food that can promote a healthier skin and help reverse the most common skin conditions: acne, sensitivity, and dry/dull skin.


1. Acne

Acne is a skin condition that causes different kinds of bumps to form on the surface of the skin. These bumps include: whiteheads, blackheads, and pimples. Acne occurs when the skin’s pores get clogged with dead skin and oil. Acne is most common in older children and teens going through puberty, when hormones cause the body’s oil glands to produce more oil.

Several studies suggest that following a healthy diet can help prevent and treat acne. Specifically, foods rich in the following nutrients are linked to lower levels of acne: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants.

When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your risks of acne.

Here are some foods that trigger spikes in insulin that should be avoided or reduced:

  • high-glycemic carbohydrates like white rice or pasta

  • dairy

  • saturated fats

  • trans fats

  • white bread

  • sugar

Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne as well as food rich in antioxidants, zinc and vitamin A and E

  • whole grains

  • legumes, beans, peas, and lentils

  • raw fruits and vegetables

  • yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes

  • spinach and other dark green and leafy vegetables

  • tomatoes

  • blueberries

  • wholegrain bread

  • brown rice

  • quinoa

  • low fat meat like turkey

  • pumpkin seeds

  • salmon, mackerel, and other kinds of fatty fish as well as other seafood like oysters or crab

  • pumpkin seeds

  • cashews

2. Sensitivity, eczema and dermatitis

If you suffer from eczema or your skin erupts into hives or rashes regularly, examine your diet. You might have an undiagnosed sensitivity to certain foods. Some common and ubiquitous foods can cause skin reactions, particularly in people with sensitive skin. Skin that over-reacts may develop pustules, bumps, become inflamed, flushed, and have weakened capillaries that cause thread veins. Food intolerances, harsh weather, stress, genetics, eczema, and very dry skin can increase sensitivity. The antioxidant quercetin soothes the gut and essential fatty acids strengthen the gut wall, both of which help reduce food sensitivities, and anti-inflammatory foods calm irritated skin.

Here are some foods to examine closer or just to avoid and observe the results on your skin:

  • Gluten

  • Dairy

  • Eggs

  • Additives (MSG, colorants and preservatives) try to avoid processed food

  • Wine (specially if rich in tanins)

  • Soy ( check labels on cans, and breads ingredient lists too)

Add these superfoods to your diet to calm your skin from the inside out...

  • Asparagus

  • Red Onion

  • Tomatoes

  • Broccoli

  • Buckwheat

  • Summer berries

  • Peppers

  • Olive oil

  • Avocado

  • Green tea

  • Leafy greens

  • Cacao

3. Dry and dull skin

Dry, flaky, and cracked skin can be really painful. If you have extremely dry skin, you know what I am talking about. In fact, your skin can look dull and malnourished not only during winters but also in summers. Many factors, such as your genes, age, and lifestyle, can lead to dry skin. But, there’s one solution to take care of all these factors from within. Food. Yes, when you eat the right foods, you can heal dry skin. Find out which foods will help hydrate and moisturise your skin and make it glow and be flawless in no time.

  • Water

  • Avocado

  • Banana

  • Aloe Vera

  • Coconut Oil

  • Fish

  • Cucumber

  • Flaxseeds

  • Chamomile Tea – ideal for dry and itchy skin

  • Olive Oil

  • Nuts

  • Sweet Potato

  • Dark Leafy Greens

  • Eggs

  • Pomegranate

Here are some other tips to keep your skin hydrated and nourished:

  • Avoid consuming alcohol as it causes dehydration.

  • Always carry a good moisturiser with you rich in Shea or cacao butter.

  • Drink enough water.

  • Avoid stress.

  • Get better sleep.


Follow these tips and include the dry 'skin-fighting-foods' listed above to hydrate and nourish your skin. You will notice a visible difference in a few days time nourishing your skin from within.


Including the right foods and avoiding the possible triggers will support you treating your skin condition. Many of these foods can also be applied on the skin as a mask to strengthen the results of your treatment. Have you read our DIY face masks made from our pantries? Have a look below on our related blog posts.

Our Alchemic Facial Protocol was also created to help you support your skin needs and it is fully customisable with our beauty Bath Teas to better suit your skin needs. Lean more here.

If you would like to know more about any of these skin diets send me an email and I’ll get back to you!

Keep sparkling naturally,

Sonia x

#detox #food #Bodycare #smartinfo #healing #helpful #skinfood

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