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Diet for Healthy Skin

It is true when they say you are what you eat. Dr Chee Yew Wen (Dr Chee) mentioned that what you consume daily reflects on your overall well-being from your hair to your skin and body. You have sought countless skin doctors or dermatologist for help, tried all sort of skin care products ranging from cleaners to face masks claiming to improve certain issues you are facing but yet you are still troubled with your problematic skin? Then it is time you go through your kitchen or pantry and take a look at the food you stock up.

Eating well and maintaining a healthy diet is crucial for healthy skin.
Healthy skin diet

Do you see vitamin-bursting and nutrient-rich fresh vegetables and fruits or do you find processed food and microwaveable meals staring right back to you? Regardless your skin types – Normal, Dry, Oily or Sensitive – it is important that you keep in mind the food has a direct impact to your skin complexion. Let’s take a look at the list below suggested by Dr Chee which can be commonly found in our local supermarkets and home for a healthy and fabulous skin and what foods to avoid.

Recommended Food for Healthy Skin


Hydrate, hydrate and hydrate! That said, sugary drinks like your favourite soda and local kopi-peng doesn’t count. Water is essential to flush out unwanted toxins therefore the recommended eight glasses a day should be consumed. Water also contains zero calories as compared to other sugary and flavoured drinks which can contain up to 200 calories to 400 calories a cup which is equivalent to one bowl of rice or more. To add more flavour, considering adding a few drops of lemon or have a green tea for a change.

Omega 3 Fatty Acids

Salmon, Flaxseed Oil, Chia Seeds and Spinach are some food which are high in Omega 3 fatty acids which comes in both animal and plant sources. They also help to speed up skin healing process effectively.


Yoghurt, miso soup and dark chocolates are some food high in probiotics which help to reduce inflammation in the gut and especially beneficial to your gut health. It is a type of bacteria that also treat conditions like irritable bowel syndrome.

Food to Avoid for Healthy Skin

Dairy Products

Dairy products like milk, cheese, cream and butter can be the culprit why you are suffering from acne or sudden outbreaks therefore it is highly recommended to avoid dairy products as it causes excess oil and sebum production. It also contains growth hormones and inflammatory substances that also result in acne. If you must, considering other alternatives like soy or almond milk as they are a great substitute for dairy.

High-Glycemic Foods

Foods which are high in glycemic index break down and get absorb very quickly into our blood stream. It raises blood sugar and trigger an insulin spike. All these factors encourage the growth of acne. Foods which are found to be high in glycemic index are white bread, breakfast cereals, rice and cakes, etc. Food are ranked in different GI level from low, medium and high. Foods low in GI level like beans, whole grains and sweet potatoes break down slower and therefore does not absorb as quickly into the blood stream.

About Dr Chee Yew Wen

Dr Chee Yew Wen is a director in The Chelsea Clinic, established in 2000. He now runs two outlets in Wheelock Place and Rochester. He offers a range of services in aesthetic and anti-aging to both local and international clients. His specialisation in aesthetic began following his enrolment in a prestigious London university. He expanded his knowledge by attending courses after his graduation and trained with the very best in the field. He also holds a certified Diplomate of the American Academy of Aesthetic Medicine, making him one of the pioneers in his field.

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