Can Eating Plants Give You Better Skin?

The slightly scientific, slightly smug guide to plant powered skin

We spend a LOT of time talking about what we put on our faces.

Vitamin C. Retinol. Centella. Ceramides. SPF. Another serum we absolutely did not need but somehow ended up ordering at 11:47pm.

But what about what we're putting in our bodies?

Because while swapping your chicken wrap for a chickpea bowl isn't going to give you glass skin overnight, a diet rich in plants could have great benefits for your skin.

Now, before anyone starts aggressively waving a block of tofu at us, lets get the facts straight.

Skin is influenced by genetics, hormones, stress, sleep, skincare, UV exposure, medication, your environment and approximately 847 other things.

But a well planned plant based diet? Your skin may very much benefit from it.

Plants are antioxidant overachievers

Fruit, vegetables, nuts, seeds, legumes and whole grains contain a whole buffet of antioxidants and plant compounds, including vitamin C, vitamin E, carotenoids and polyphenols.

Why does your face care?

Because everyday life exposes your skin to oxidative stress from things like UV radiation, pollution and normal metabolic processes. Antioxidants help your body deal with some of the free radicals involved in that process.

A review published in the Journal of the Academy of Nutrition and Dietetics found that plant based foods contain a range of bioactive compounds that may contribute to antioxidant defence, reduced inflammation and structural support within the skin.

In human language:

Eat the rainbow is annoyingly decent advice.

Blueberries? Cute and useful.

Tomatoes? Lycopene queens.

Carrots? Beta carotene doing the absolute most.

Peppers, kiwi and citrus? Vitamin C has entered the group chat.

And vitamin C is particularly interesting because your body needs it for normal collagen formation.

Could plant based eating help with that glow?

Potentially, yes.

The research around diet and visible skin ageing is still developing, so we're not about to declare broccoli the new Botox.

But researchers have found associations between diets rich in plant foods and several processes involved in healthy skin, including antioxidant protection, inflammation and collagen support. 

There's also something far less glamorous going on here.

People who eat plenty of fruit and vegetables are consuming foods containing lots of water alongside vitamins, minerals, fibre and phytonutrients.

So while your cucumber isn't technically giving you a facial from the inside...Its contributing.

And now: acne

This is where things get interesting.

There's no solid evidence that eating plant based cures acne.

If someone on TikTok says giving up cheese transformed their skin in 72 hours while waving a green juice at the camera, please keep scrolling.

However, certain dietary patterns associated with plant focused eating may be helpful for some people with acne.

One of the strongest areas of evidence involves glycaemic load.

A systematic review of 34 studies found that diets with a glycaemic load were associated with acne development and greater acne severity. Randomised trials have also found improvements in acne among people eating lower glycaemic load diets.

Think fewer huge blood sugar spikes from heavily refined carbohydrates and more foods like beans, lentils, vegetables, whole grains, nuts and seeds.

Conveniently, those foods tend to feature fairly heavily in a good plant based diet.

The key word there is good.

Because technically...Oreos can be vegan. Chips can be vegan. A dinner consisting entirely of frozen chips can be vegan. Your skin does not recognise the moral superiority of your onion rings.

Healthy fats are your skin's friends

Skin likes fat.

Not necessarily the deep fried kind arriving via Deliveroo at 1am.

We're talking essential fatty acids.

Omega 3 fatty acids play roles in normal skin function, and plant based sources include chia seeds, flaxseed, walnuts, hemp seeds and rapeseed oil.

The NHS specifically lists omega 3 as important for maintaining healthy skin, eyes and immune function.

Fibre, your gut and the mysterious skin connection

Your gut microbiome and your skin communicate through what researchers call the gut skin axis.

Plant rich diets tend to contain lots of fibre, which feeds beneficial gut bacteria.

A 2023 review investigating plant based diets and skin health suggested that effects on the gut microbiome could be one pathway through which these diets influence inflammatory skin conditions.

Beans helping your microbiome while also making your household reconsider its ventilation strategy?

Dual purpose.

Plant based doesn't automatically mean skin healthy

And now for the bit social media sometimes forgets.

You can eat vegan and still have a nutritionally chaotic diet.

Living exclusively on vegan nuggets, crisps, iced coffee and emotional support sourdough is not the answer. You need the healthy stuff.

And…your body would appreciate some additional admin.

Getting enough Vitamin B12 means eating more fortified foods or supplements.

Iron also matters. Pairing iron rich foods such as lentils, chickpeas and leafy greens with vitamin C can help absorption.

Spinach + peppers.

Lentils + tomatoes.

Chickpeas + lemon.

Suddenly your lunch has a skincare strategy.

So... should you eat plant-based for better skin?

Our take… yes. 

Your skin benefits from a diet containing lots of nutrient dense plant foods.

That could mean going fully vegan. It could mean eating predominantly plant based. Or it could simply mean adding considerably more vegetables, fruit, legumes, nuts, seeds and whole grains to what you already eat.

The House of Zouk verdict

Think of food like another piece of your skincare puzzle.

Your SPF is protecting your skin from the outside.

Your serums are doing their thing.

And meanwhile, your berries, leafy greens, avocado, tofu, lentils and suspiciously expensive bag of chia seeds are supplying nutrients your body uses to keep everything functioning normally.

No single food will give you flawless skin.

No diet will guarantee that you never get another spot.

And eating kale once does not legally make you Gwyneth Paltrow.

But building your diet around colourful, varied, minimally processed plant foods?

Your skin won't complain. Neither will all the animals you save in the process.

And if your dinner happens to be delicious at the same time?

We call that character development.

The sciencey bits:

Want to nerd out further? These are some of the sources behind this article:

Plant Based Foods for Skin Health: A Narrative Review
Research reviewing evidence around fruits, vegetables, nuts, legumes and their potential effects on skin health.

The Influence of a Plant Based Diet on Skin Health
A 2024 dermatology review exploring plant based diets, inflammation and several skin conditions.

Diet and Acne: A Systematic Review
Review of 34 studies examining glycaemic load, dairy and acne.

American Academy of Dermatology: Can the right diet get rid of acne?
Dermatologist reviewed guidance covering low glycaemic diets, dairy and acne.

Beneficial Effects of Plant Based Diets on Skin Health
Review examining plant based diets, inflammatory skin conditions and the possible role of the gut microbiome.

NHS: The Vegan Diet
Practical guidance on eating a nutritionally balanced vegan diet, including B12, iron, calcium, vitamin D and omega 3.