Blog > Eating for Healthy Skin


Would you love to clear, radiant and healthy skin? Many people spend a lot of money on ‘miracle products’ and procedures but truly healthy skin comes from within. Smooth, clear skin is a sign of a body supported by healthy lifestyle and diet, rich in good quality fresh food and nutrients. By making the following the dietary and lifestyle suggestions, you can improve the way your skin looks and feels.

Eating for beauty
* Eat a rainbow of colours. Green, red, yellow and blue fruits and vegetables are high in vitamins and antioxidants.
* Good quality protein needs to be eaten regularly to build new skin cells. Protein is also important for maintaining your skin’s elasticity and firmness. Good sources include organic lean meat, chicken, eggs and fish.
* Fibre rich foods like legumes and whole grains can help to improve digestion and eliminate toxins.
* Bitter foods are friends of the liver and important for skin health. Lemon, rocket, kale, chicory and endive are delicious and make a great salad.
* Good fats give the skin moisture and reduce dry, patchy and irritated skin. Sources include oily fish, avocado, olive oil, nuts and seeds.
* Ensure you are getting enough water. It plumps the skin and keeps it clear. Warm water with a squeeze of lemon is a prefect way to start the day. Herbal teas also help keep skin hydrated.
* Avoid alcohol soft drinks and caffeine, they dehydrate your skin and deplete it of nutrients like vitamin C, which is needed for collagen formation.

Live a radiant lifestyle
* Daily exercise oxygenates the skin and results in healthier, firmer and more nourished skin. Exercise also tones your muscles, reduces the appearance of cellulite and gives you a natural glow.
* Avoid cigarettes. Active and passive smoking cause premature aging and nutrient depletion. Walk away from people smoking around you.
* Beauty sleep boosts the immune system and improves your complexion. Aim for 8 hours every night.
* Use natural skin care products. Check the ingredients you are using on your skin and ensure you buy as natural as possible. Avoid sulphates, benzoates, parabens at all cost! Check out this quick video link for more information
* Cleanse your skin daily with a plant-based cleanser that is pH balanced and does not feel dry.
* Moisturise to hydrate and smooth your skin. This is also protective and maintains healthy, youthful looking skin.
* Exfoliate for a healthy glow. Skin brushing and body scrubs stimulate the circulation, increase elimination and encourage healthy toned skin. A facial exfoliant should be very gentle and used twice weekly to refine the complexion and remove dead skin cells.
* Smile! This makes everyone feel good!

Skin therapy
The following nutrients are of particular importance for skin health. While these foods will help keep the skin at its best, sometimes nutritional supplements are required. Belinda has many herbal medicines and nutritional supplements that can be individually prescribed at therapeutic doses to boost the skin’s health and appearance or to treat specific skin conditions.

* Vitamin A – cod liver oil, carrots and alfalfa
* Vitamin C – strawberries, broccoli and citrus
* Vitamin E – oats, egg yolks, nuts and seeds
* Silica – sprouts, kelp and sunflower seeds
* Vitamin B3 – wheat bran, liver, turkey, oats and barley
* Essential fatty acids – oily fish, seeds and nuts
* Probiotics – natural yoghurt, miso, sauerkraut
* Herbal medicines – including burdock, horsetail, yellow dock, echinacea and cleavers.

Almond and Papaya Facial Scrub
Pamper yourself and know exactly what you are putting on your body! Use this easy to make facial scrub to exfoliate and nourish your skin. The scrub is all natural and good enough to eat!

¼ cup blanched almonds
1/3 cup oat bran
1 teaspoon sweet almond oil
2 tablespoons pureed fresh papaya
1 tablespoon natural yoghurt
2 tablespoons honey

1. Using a food processor, process almonds and transfer to a small bowl. Add remaining ingredients and mix well.
2. Apply a small amount of scrub to damp, cleansed face.
3. Gently rub in a circular motion. Avoid eye area.
4. Store remaining scrub in a jar in the fridge for up to one week.

Belinda Kirkpatrick is a Nutritionist and Naturopath. Belinda runs two busy clinics in Balmain and Paddington; is on the expert panel of Women’s Fitness magazine; lectures in nutrition and naturopathy; is a mother of two beautiful girls; feels like a full-time cook and is a constant time-juggler! Belinda specialises in the health of women and children and is also experienced in all areas of general practice. Belinda provides caring, thorough and professional assessments and integrative healthcare. Treatment may include herbal medicines, nutritional supplements, dietary and lifestyle changes. Belinda is passionate about helping women optimize their nutrition and health in a realistic and achievable manner. Belinda aims to help her patients achieve their optimal health potential. She is dedicated to supporting and educating each and every patient to help them understand about their own and their family’s health and get the most out of their life. Belinda’s qualifications include: Masters of Reproductive Health, Bachelor of Health Science (Naturopathy), Associate Degree in Clinical Sciences and Advanced Diploma of Naturopathy. Belinda practises at Darling Street Health Centre in Balmain (9555 8806) and also at Natural Wisdom in Paddington (0400 551 622). Please call for any enquiries or to make an appointment with Belinda.