Top Five Foods to Fight Skin Damaging Free Radicals
25 October 2021

Before we dive into the food side of things I imagine many of you are sitting there going ‘free what?’ We’re all about good skin here at Beausynergy in Herts so as well as offering amazing treatments we’re always keen to look at ways we might be able to supercharge those treatments through food and lifestyle. After all, great results are what we are all about.

Very quick lowdown on free radicals  – everything from poor food choices (lockdown takeaways, we’re looking at you!), stressful work and home environments, the way we cook our food, living in a polluted city, excessive sugar intake, not exercising and a host of other things can lead to a build-up of free radicals in our bodies. Free radicals cause something called oxidative stress, the best way to understand this is when you think of a piece of apple that’s been cut and left out in the kitchen, it goes brown, right? This is oxidation.

Antioxidants come along to save the day by helping to ‘mop up’ the free radicals in our bodies and minimise the damage they do. Healthy cells in the body have a constant flow of nutrients into the cell and waste products out of the cell, excess free radicals can affect this balance and lead to poor cell function. So, in a nutshell, we need to get the balance of free radicals and antioxidants right to have happy, healthy cells.

Pass me the antioxidants I now hear you say; cue good food choices and some of our favourite vitamins. Let’s talk about our top 3 vitamins for skin health first.We say vitamins plural here because the B vitamins are a family; B1, B2, B3, B5, B6, B7, B9 and B12 – phew, who knew there were so many! B vitamins are especially important for healthy skin and hair. It’s worth noting that ‘the body does not store B vitamins well, and its need for them is higher during times of stress, use of alcohol and drugs, smoking, lifestyle factors such as shift work or demanding travel schedules, illness, as well as poor dietary habits (Colangelo and Greenfield, 2017).


Back to those pesky free radicals and how food might be able to make a difference. Let’s look at 5 great foods to help combat some of the damage caused by these cell disruptors.Nuts are a great source of Omega 3 and Omega 6. Our diets today tend to be high in omega 6 fats, thanks to cooking with vegetable oils like sunflower oil and eating too many processed foods. Getting the balance of Omega 3 to Omega 6 in our bodies is essential (we want more Omega 3 than 6) and is the key to reducing inflammation in the body, especially inflammatory skin conditions. These nuts also contain Vitamin E, great for protecting the skin from inflammation and at reducing free radical formation.

Ok so it’s not the most glamorous of topics but the bottom line (no pun intended) is that most of us are not getting enough fibre in our diets daily. Fibre helps our digestive systems maximise the absorption of nutrients and antioxidants from the food that we eat. Plus if your gut isn’t functioning as it should be this can slow down the release of toxins from the body, ending up with a sluggish system that can then be reflected in the skin.

Government guidelines set the recommended dietary fibre intake at 30g daily but many of us are only getting around 18g.  Sneak some extra fibre into your day by eating things like whole grain oats and barley, fruit, legumes, beans, lentils, chickpeas, broccoli and plenty of vegetables with your meals.

You could also snack on nuts, seeds and fresh fruit with the skin on like apples and pears.



Colangelo, M. and Greenfield, M.S. (2017) Dr Weil’s Guide to B Vitamins [online] available here

Huang, T.H., Wang, P.W., Yang, S.C., Chou, W.L., & Fang, J.Y. (2018). Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Marine drugs, 16(8), 256. https://doi,org/10.3390/md16080256Eating everything right but still got skin concerns? Relax – we can help!

For more information on anti-ageing skin treatments in Herts, contact BeauSynergy on 01707662477.

We have a number of professional facial rejuvenation treatments ranging from Dermaroller, chemical peels, skin tightening, Cryolift, injectables, facials, LED light therapy and more.

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