You are what you eat

“You are what you eat” a phrase we have all heard before but how true is this statement?

There is a growing body of evidence suggesting that what we consume can influence skin health. Nutrients in food — including vitamins, minerals, fatty acids, and antioxidants — may play a meaningful role in supporting skin function, resilience, and overall health.

Our bodies rely on the same essential nutrients found in food. Eating a balanced diet with adequate protein, carbohydrates, healthy fats, vitamins, and minerals supports a wide range of bodily processes, including skin cell renewal and collagen production.

In the world of aesthetic medicine, many people invest significant effort in addressing skin concerns such as acne, dryness, or the appearance of fine lines. Alongside professional treatments and topical products, diet is increasingly recognised as a factor that may support skin health and help manage certain common skin conditions.

Below are five nutrients, supported by research, that may contribute to skin health and integrity.

Flavenoid

Flavonoid-rich foods have been shown in studies to help protect the skin from UV-induced damage at a molecular and cellular level. This does not replace the use of broad-spectrum sunscreen — both approaches can be used together to help reduce the impact of UV exposure on the skin. This is particularly relevant in Australia, where UV exposure is a significant contributor to skin damage. Flavonoids may also help address free radical damage, which can affect the skin’s cellular balance.

Vitamin C

Research indicates that vitamin C levels may be lower in aged or sun-damaged skin. Vitamin C is understood to assist in collagen formation — specifically by supporting collagen gene expression — and plays a role in antioxidant activity in the skin. It may help neutralise oxidative stress caused by environmental pollution and UV exposure, particularly in the epidermal layer where vitamin C is most concentrated. This is relevant to normal skin ageing, environmental skin exposure, and wound healing, which also depends on collagen. One study examining general dietary patterns found associations between food consumption and measures of skin elasticity, texture, and tone.

Some vitamin C can be delivered through topical formulations, though efficacy varies depending on the product. Most research indicates that high consumption of fruit and vegetables is associated with greater dietary intake of vitamin C. Foods rich in vitamin C include guava, kiwifruit, capsicum, strawberries, broccoli, tomato, kale, and citrus fruit.

Omega 3

Omega-3 fatty acids have been studied in relation to inflammatory skin conditions including acne, psoriasis, and atopic dermatitis. Research suggests they may influence gene expression, cellular metabolism, and cellular signalling. A number of clinical trials have explored their role in inflammatory and autoimmune conditions more broadly.

In terms of skin and cellular health, omega-3 is considered an important polyunsaturated fatty acid (PUFA). Dietary sources include oily fish such as salmon and mackerel, flaxseeds, and cod liver oil. It is worth noting that omega-3 in nuts and seeds can be less stable, and sourcing wild-caught fish may be difficult in some areas. Supplementation is an option for some people, however it is recommended to discuss this with a healthcare professional before commencing any supplement regimen.

Zinc and Copper

Both zinc and copper are essential for the proliferation and differentiation of the skin’s epidermal keratinocytes. Copper is also linked to extracellular matrix formation, including the synthesis and stabilisation of collagen. Clinical studies have shown associations between these minerals and measures of skin elasticity, the appearance of fine lines, and wound healing. Dietary sources include oysters, nuts, seeds, organ meat, dark chocolate, shellfish, and avocado.

Water

While not a food, hydration is an important consideration in any discussion of skin health. Inadequate water intake can contribute to tissue dehydration and may affect skin function. Research has shown that drinking more than two litres of water per day may support the hydration of the superficial and dermal skin layers. Requirements may also increase with physical activity or air-conditioned environments.

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