6 Foods for Healthy Skin

Timea West ND BHom BNat DNut Nutrition Strategist, Facilitator

Categories: Food & Nutrition

1. Tomatoes

 The antioxidant lycopene in tomatoes helps build our skin’s natural protection against radiation and sun damage.

How: Fresh tomato soups are a great way to top up our lycopene storage or mix lashings of tomato puree with any of the family’s favourite dips, dressings and sauces for that extra hit of lycopene for a healthy skin!


In the heat of the summer having fresh tomato juice with mint can be a cooling and healthy refreshment for the entire family!

2. Carrots

The beta-carotene in carrots protects the skin in a similar way to tomatoes, it plays an essential role in eye health and immune system functions.

How: Steamed, roasted, raw or juiced! Great for the whole family!


Best source of nutrients for lutein and zeaxanthin as well as vitamins A and C (vital for skin health). These compounds absorb and neutralize free radicals from our environment such as UV light (even the ones that get through sunscreens!)

How: Raw in salads, chopped in dips and sauces, lightly stir fried or juiced with a banana makes a perfect smoothie!

4. Walnuts

Contains the most amount of omega-3 fatty acids called alpha-linoleic acid. Deficiency in this compound can result in dry skin, scaling and may exacerbate eczema.

How: Raw by itself, crushed or ground in natural yoghurt or in bliss balls. Can mix ground nuts into soups at the time of serving.

5. Citrus peel (organic zest)

It contains the substance limonene which is found only in the oil in the zest and provides nutrients for the skin that aids UV protection of the skin.

How: Grate and mix with coconut oil, season and marinate meats and veggies or add to stir fries.

6. Cocoa

Why: Cocoa will help rehydrate the skin due to their antioxidant properties (cocoa flavanols compounds). Without sufficiently hydrated skin, the skins protective function is diminished.

How: hot cocoa drinks, cakes


About Timea West ND BHom BNat DNut Nutrition Strategist, Facilitator

Timea graduated in 2006 with a Bachelor degree in Naturopathic medicine, a Bachelor degree in Homeopathic medicine and an Advanced Diploma of Nutrition. She has been in clinical practice in Sydney, Brisbane and in the UK for the past decade and in 2008 developed her own trademark in the industry ‘Multi-Modality Health Management system (MMHM)’ while establishing her inner and outer health and wellbeing centre in Sydney with 14 employees. Later moved to the UK to gain further experience in clinical practice and currently engaged in numerous aspects of the health industry, lecturing at numerous companies, facilitates corporate health workshops, an educator and writer for Playgroup QLD children’s health. Timea specializes in several areas of integrative medicine including longevity, diabetes, weight management, natural fertility, healthy pregnancy and healthy baby and child development.

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