11 Ways to Improve Dry Skin through Clean Eating

clean eating diet dry skin fermented food gut health nutrition Skincare

You’ve probably heard about the clean eating craze. You can’t miss it really can you? It's all over Instagram and in natural health and fitness magazines. But what’s it really all about? Aside from the hype and hashtags ‘clean eating’ is simply about eating whole foods, or "real" foods, those that are unprocessed, unrefined and as close to their natural form as possible. Very much like our own natural skin care products!

As consumers, we are understandably worried about of the modern food chain and what it’s doing to our bodies and the environment. Obesity and heart disease, not to mention a host of other complaints that are influenced by diet, like Parkinson's or gout. When mainstream diets start to make people ill, it’s a sure bet that many of us will seek alternative ways of eating to keep our body's healthy. What you put into your body is just as important as what you put onto your body, and what you put into your body affects your largest organ - your skin.

There's so much good advice available on consuming a healthy balanced diet, take the World Health Organisations 5 A Day campaign. Then there's the Food Pyramid - designed to make healthy eating easier.

Healthy clean eating is simply about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.

food pyramid

Amelia Freer Registered Nutritional Therapist and Bestselling author says “Vegetables of all varieties are the basis on which a healthy diet is formed. Eating lots of them makes our meals filling and rich in vitamins, fibre, minerals, nutrients and beneficial phytonutrients. 6 portions per day (a portion is approximately the size of a clenched fist) is what I aim for and generally recommend.”

Amelia freer nutritionist

If you are transitioning your diet from junk to clean eating we have researched the top 10 foods to combat dry skin, after all beauty starts from within. Start today by adding one extra portion to your plate.

#1. Avocado

Just half an avocado is jam-packed with phytonutrients and essential fatty acids (EFA’s), which encourage healthy cell membranes. Packed with fatty acids that plump the skin, avocado also contains sterolins, a natural steroid found in plants that boost collagen production, that treat the discolouration of the skin and helps soften the skin.


Photo by Charles Deluvio 🇵🇭🇨🇦 on Unsplash

#2. Coconut oil

coconut oil

Good old coconut oil. It’s had a bit of a resurgence lately being used in many natural beauty and health products. Coconut oil absorbs quickly, which leaves silky smooth skin. Coconut oil has many health benefits that are well-documented elsewhere. Coconut oil contains a fatty acid called lauric acid, which has anti-inflammatory properties. Coconut oil also contains capric acid, which has antimicrobial and antiviral properties. Be sure to use extra virgin coconut oil for the best health benefits. Try one tablespoon of extra virgin coconut oil daily.  Add it to tea or coffee or to a smoothie.

#3. Spinach


Photo by chiara conti on Unsplash

This green delight needs no further introduction plus it's a favourite muscle building legume. Spinach has lots of health benefits. It comes packed with a bunch of nutrients, vitamins and minerals like iron and skin-friendly vitamin E. Vitamin A and C present in this leafy vegetable initiates the skin repair process. Water based spinach is also loaded with antioxidants and H20, for an measure of hydration.

#4. Broccoli


Photo by Max Delsid on Unsplash

As children, we were always told to eat our greens, disguised as mini trees! Broccoli due to its health benefits is one of the best 5 a day foods to include in you clean eating regime.  Broccoli is rich in essential fatty acids, antioxidants and high in vitamin C which nourishes and softens the skin, revealing healthy glowing skin. The vitamin C in this super veggie fights free radicals that can speed up the aging process. And also helps collagen production, which improves skin elasticity and reduces wrinkles. Broccoli contains a substance called glucoraphanin that gets converted into sulforaphane, aiding skin repair and resulting in healthy skin.

#5. Olive Oil

Olive oil

Photo by Jessica Lewis on Unsplash

Beautiful olive oil contains healthy fatty acids that are said to plump, moisturize, and condition dry skin all over the body. Olive oil is a natural humectant that’s also full of nutrients such as vitamins A, D, E, and K, which offer a combination of moisturizing and anti-aging benefits. Vitamin E, for example, is said to help create a barrier between your skin, so your skin can retain moisture.

Olive oil is rich in squalene, an ingredient found in human sebum (the oil naturally produced by skin). By applying an oil that’s rich in this skin-identical component, you’ll restore your dry skin to its normal, healthy, and moisturized state. There’s a reason Mediterraneans have used olive oil as a moisturizer for centuries.

#6. Turmeric


Photo by Paolo Bendandi on Unsplash

Studies on the healing properties of turmeric have signalled that this colourful herb may be a viable treatment and preventative measure for a range of medical conditions. Curcumin – one of the most important active compounds found in turmeric – is an anti-inflammatory, antioxidant, antibacterial, antifungal, and antiviral powerhouse. Curcumin has been shown to be quite effective in calming the symptoms of eczema, psoriasis, scleroderma, rosacea, and other skin diseases.

#7. Sweet Potatoes

sweet potatoe


Sweet potatoes contain Omega 3, fatty acids magnesium, phosphorus, potassium, sodium and zinc and vitamins A, B, C, K and E. Sweet potato is a very rich source of vitamin C, which is known to produce collagen which helps maintain the elasticity of the skin and makes it look youthful. Anthocyanin, an antioxidant found in abundance in purple sweet potatoes has great anti-inflammatory properties. Sweet potatoes are a great source of potassium, iron, and magnesium, which makes them one of the healthiest foods to eat for clear skin.

#8. Walnuts


Photo by Mira Bozhko on Unsplash

Walnuts are good for the skin as they are packed with B-vitamins. Vitamin B is an excellent stress and mood manager. Lower stress levels result in a better skin. Increased stress levels can result in the earlier onset of fine lines and wrinkles!. The presence of the B-vitamins, together with Vitamin E, a natural antioxidant, helps in fighting the free radicals which delay the ageing process.

# 9. Almonds


Photo by Juan José Valencia Antía on Unsplash

Almonds are packed full of antioxidants, including vitamin E and a range of protective plant chemicals. That’s why many beauty products use Almond oil. Almonds are rich in Omega-3 fatty acids that help regulate blood sugars support the immune system and increase energy levels and skin radiance. Your body can't make these essential fatty acids and, after walnuts, almonds are the best nut source.

#10. Fish


Photo by Ive Erhard on Unsplash

Some of your best bets for glowing skin include Salmon, Mackerel, Sardines among others. Choose fatty fish like salmon, trout and tuna that are high in omega-3 fatty acids. The fatty acids in fish are said to reduce inflammation caused by UV radiation and may help reduce the risk of inflammatory skin problems like psoriasis, dermatitis, and skin dryness.

#11.  Fermented foods

Fermented foods

Fermented foods are incredibly good for you. They contain good bacteria that helps support your microbiome (our bodies depend on a huge army of organisms to stay alive - microbiomes protects us against germs, break down food to release energy, and produces vitamins). In short the collection of bacteria, yeast, viruses and fungi that live in your gut and on your skin. Fermented foods and raw foods are fantastic as they are rich in enzymes and gut-friendly bacteria, which results in clearer skin. Kefir (A fermented milk drink—it tastes like drinkable yoghurt) kefir is full of calcium and probiotics. Try it with fruit and oats for breakfast. Do as the Germans do and eat Sauerkraut. Kimchi (Korean fermented cabbage) and Kombucha (a tangy, effervescent tea—typically black or green) are also good to try.

Hopefully, you’ll be able to add some of these suggestions to your diet to improve dry skin.  Think natural foods high in skin-strengthening Omega-3 fatty acids (sardines, chia seeds, flaxseed and walnuts), collagen-boosting vitamin C (bell peppers, strawberries, kale and broccoli) and antioxidant-rich vitamins A and E (almond butter, swiss chard, wheat germ, pumpkin, sweet potatoes, carrots and cantaloupe).

Remember what you put in your mouth is as important as the products you apply on your skin. You can be sure that our skincare products are 100% natural.

Shop our body care collection.


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