Foods for your skin

What you eat is directly connected to how you look, your skin, and consequently your tattoos.

Measuring an average area of 2 square metres, the skin is the largest organ in the human body. It’s a layer that protects our internal organs from the sun and the cold, but in addition, it’s where our tattoos live!

Eating healthy foods and keeping the skin hydrated, as well as protecting it from the sun light is the best way to keep your tattoos looking good for longer.

These foods can also help healing your new tattoo during the aftercare process. A healthy skin will also benefit your tattooing process by making it easier from start to finish. That is to say, the better is the condition of your skin, the better your tattoo will look. Here are a list of foods that will help your skin to look smooth and to keep your tattoo colours bright.


Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy. Zinc is involved in the normal functioning of the sebaceous glands in the skin and helps to repair skin damage and keep skin soft and supple. Whole grains, nuts and seeds are a good source of zinc.

-Fatty fish.

Fatty types of fish like salmon, sardines and herring contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturised. They’re also a good source of high quality protein, vitamin E, and zinc. For an optimal dose of omega-3 choose eating wild salmon over farm-raised ones. A vegan alternative source of omega-3 is linseed and their oil, chia seeds, walnuts and hemp seeds.


Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage. Rich in monounsaturated and polyunsaturated fats, providing essential fatty acids which act as a natural moisturiser for your skin.

-Sunflower seeds.

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. The oil is high in linoleic acid. It helps to reduce cellular inflammation, which has been associated with ageing. Almonds are also rich in vitamin E, helping to prevent early signs of ageing.

-Sweet Potatoes.

Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.

-Red or yellow bell peppers

Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.


This small fruits are a great source of antioxidants, that helps to shield the skin from free radicals.


Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.


Studies show that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don’t. Strawberries and grapefruit are other great vitamin sources.


Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.


Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage. Examples of soy foods are soy milk, tofu, soy sauce and oil and soy sprouts.

-Dark chocolate

Cacao contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture. Look for high cacao concentration (over 70 percent) as these contain less sugar, which is one of the main villains of skin ageing.

-Green tea

The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity. Green tea contains polyphenols, making it also an anti-inflammatory. It can help to heal scars and blemishes, and keep it supple.

-Red grapes

Resveratrol, the famous antioxidant found in red grapes, may slow your skin’s ageing process by impairing harmful free radicals that damage the skin.


Watermelon is a good ally as its high concentration of water helps the overall body hydration. It is also low in sugar, which helps to normal collagen production.

-Brazil nuts

Brazilian nuts are a good source of Selenium, which working alongside other antioxidants such as vitamin C and D is essential to support the immune system. Just four nuts a day will provide the recommended daily amount (RDA). It can provide protection against skin cancer, sun damage and age spots.

Other than foods, there are other things you can do to keep your skin and tattoos looking good.

-Drinking plenty of water – Remember, the best hydration comes from within. Think of your body cells as fish, and your body like the ocean. A cell cannot survive on your body without water as fish cannot survive in the ocean without it. It’s as simple as that. If your body cells cannot swim, they die, and the skin and body age faster.

-Avoid smoking. Amongst other obvious negative reasons, nicotine causes blood vessels to narrow, reducing oxygen flow and nutrients to skin cells.

In conclusion, eat a rainbow of colourful fruit and vegetables. The more colourful your plate looks, the healthier it is.

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