Though most people consult their crowded bathroom shelves for the answer to radiant, clean and healthy skin… not as many pay attention to the equally-if-not-more important shelves in their kitchens!

That’s right, when it comes to clear and clean skin, the old adage ‘you are what you eat’ has never been more relevant. Whilst Serene Day Spa offer a range of Body and Facial treatments to help rejuvenate your skin from the outside, nutrients from the inside is still vitally important in maintaining smooth, supple and blemish-free skin.

Referenced below are a number of foods that contain important micronutrients and antioxidants essential to our skins natural process of replenishing old skin cells with new cells, and keeping your skin looking fresh and young.



Very few Australians take in the recommended daily dose of 2 x fruit serving and 5 x vegetable serving per day… but if it’s healthy skin you’re after, it’s well worth the effort!

Antioxidants found in most fruit and vegetables, for example: Betacoratene (found in pumpkin, carrot and sweet potato), and Lutein (found in kale, papaya and spinach) are important to new skin cell development; actively replenish damaged skin cells caused by sun damage.



Vitamins also act as powerful antioxidants that strengthen our immune systems, and help prevent and heal blemishes or breakouts on unhealthy skin, including:

Vitamin C (found in oranges, blackcurrants, blueberries, kiwi fruit and more):

A super antioxidant that also helps produce collagen, which strengthens capillaries that supply the skin with nutrients.

Vitamin E (found in avocado, almonds, pine nuts, hazelnuts and sunflower):

Acting to fight against oxidative cell damage in ageing skin, and support healthy skin growth.

Zinc (found in fish, lean red meat, nuts and seeds, poultry and shellfish):

Which feed the sebaceous glands in the skin that produce oils essential for keeping skin hydrated and supple.



Selenium is a not-so-well-known antioxidant that works alongside Vitamins C and E to fight against sun damaged skin, aged spots, and even skin cancer. Brazil nuts are super-sources of selenium, but it is also be found in smaller doses in fish, shellfish, eggs, tomatoes and broccoli.


Foods containing high GI carbohydrates, such as baked potatoes, biscuits, sugary drinks and most cereals and pasta, release their glucose into the blood quickly, for a fast but short-lived energy hit. This leads to the production of insulin to regulate glucose in the blood, and insulin has been proven to damage collagen, increasing wrinkling of the skin.

Low GI foods such as beans and porridges provide a slow release steady supply of energy, and help you feel satisfied for longer… without promoting wrinkles.


Not all fats are bad! In fact, certain fats like monounsaturated and polyunsaturated fats provide the skin with important acids for moisturising and hydrating the skin. These types of fats can be found in avocado and fish.

Furthermore, Omega-3 fats, found in fish, linseeds, walnuts, flaxseed and rapeseed oils encourage the production of anti-inflammatory compounds, which help combat skin conditions such as eczema and psoriasis.

For further information or advice on how to maintain clean, fresh and healthy skin – contact the professionals at Serene Day Spa today!