Face Fitness

Eating to Protect the Skin: Omega-3 Fats & Collagen – Part 2-

We all want to have a smooth and moisturised face, a lovely healthy glow and no spots or pimples, right? So here are two key rules that we all need to follow:


Every cell in our body, including our skin cells, has a cell wall made up of two layers of fat called the phospholipid bilayer. This cell wall incorporates dietary fats and is an important reason behind the appearance of plump, healthy skin. Whatever fats we eat are going to be in this very important membrane and so it is important to choose your fats wisely – not only because we want this membrane to be as fluid and flexible as possible (think about the flow of nutrients in and toxins out), but also because we want to look healthy and radiant. One of the most important fats that we should eat on a regular basis is omega-3. This anti-inflammatory fat is found in oily fish (wild salmon, mackerel, sardines, anchovies, trout, tuna), walnuts, linseeds, pumpkin seeds, chia seeds and hemp seeds. They can also be found in organic free-range eggs and grass-fed beef. High levels of omega-3 have been shown to plump up the skin, as well as reducing inflammation, spots and blemishes.

Have oily fish 2-3 x week and a serving of omega 3 nuts and seeds every day.


Collagen gives structure to the skin’s tissues but, as we get older, it breaks down which is why we get wrinkles. Poor nutrition, hormonal changes, stress and pollution can all diminish collagen production so it becomes all the more important to have an optimal diet. The best source of collagen is protein from organically raised grass-fed meat or chicken. Bone broths are also a particularly good source of collagen and can be made easily at home. Other ways to boost collagen levels are ginseng, aloe vera, and eating foods rich in vitamin C (pepper, broccoli, kiwi fruit, tomatoes, citrus) and vitamin A (oily fish, liver, cheese, leafy greens and orange and yellow fruit and veg).

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