A doctor has shared the top foods you need in your diet if you are after healthier skin. According to the GP, what you eat can significantly support hydration levels, reduce inflammation, and stimulate natural collagen production.
The British beauty market is currently worth billions of pounds annually, as people hunt for ways to achieve youthful, glowing skin. However, many consumers do not realise that their kitchen cupboards might hold the secret to skincare success. In a video posted to his TikTok page, Doctor Amir Khan offered further insight. The GP, who is widely recognised for his appearances on ITV, said: "Are you spending hundreds on skincare supplements, but ignoring the food you eat? I need to tell you something. Your skin is an organ, and like every organ, it is built from what you eat."
No Miracle Food, But Evidence-Based Nutrients
He explained there is no miracle food that will banish wrinkles instantly. "But there is evidence that certain nutrients support collagen production, skin barrier function, hydration, and inflammation. So here are four foods I would eat more of for healthier skin."
1. Vitamin C-Rich Foods
To kickstart the routine, he suggested that people should focus heavily on increasing their daily intake of vitamin C. Think red peppers, kiwi, and citrus fruits. The powerful nutrient is believed to actively encourage the body to manufacture its own structural proteins. "Vitamin C is essential for making collagen, the protein that keeps your skin firm and supports wound healing. Low vitamin C can lead to fragile skin that heals poorly," he said.
2. Omega-3 Fatty Acids
Next on his list was the inclusion of essential omega-3 fatty acids to help nourish the body. He recommended increasing consumption of these, saying: "Think salmon, sardines, mackerel. But if you are vegetarian like me: walnuts, flax seeds, those kinds of things. Omega-3s help support your skin barrier, keeping skin hydrated and reducing inflammation. Low omega-3 intake has even been linked to drier skin."
3. Beta Carotene Sources
The medical expert then discussed the benefits of beta carotene, a powerful plant pigment. Dr Amir said: "These are carrots, sweet potatoes, spinach. These contain carotenoids, which are antioxidants that may help protect skin from UV-related damage and support skin ageing processes. So think of those orange and dark green vegetables."
4. Healthy Fats and Vitamin E
Lastly, he championed the regular consumption of healthy fats alongside traditional vitamin E sources. "I am talking nuts, seeds, and avocados. Vitamin E acts as an antioxidant, helping protect skin cells from oxidative stress, while healthy fats support moisture and the skin barrier function. So get those seeds and nuts and avocados into your diet."
Lifestyle Adjustments Over Expensive Supplements
Dr Amir concluded his advice by sharing basic lifestyle adjustments that can yield impressive results. He also outlined additional methods to maintain healthy skin. "And one more thing - expensive beauty supplements are not automatically better than food. Most people will benefit from improving overall diet, protein intake, sleep, hydration and wearing SPF every day because those are the best anti-ageing skin products we have - not a massive, expensive powder sold by an influencer. Get the basics right, and your skin will take care of itself."
