Good skincare doesn't stop at your bathroom shelf. What you eat matters, too.

We spend a lot of time thinking about what we put on our skin. Serums, moisturisers, SPF. But skin is a living organ, constantly renewing itself and relying on nutrients from the foods we eat. Collagen production, cell renewal and the maintenance of healthy skin all depend on biological processes that require adequate nutrition.

Here are seven foods worth making room for on your plate.

1. Vitamin C-rich foods

Kiwi, citrus fruits, bell peppers and broccoli.

Vitamin C plays an essential role in normal collagen formation, helping maintain the skin's structure and function. It also acts as an antioxidant, helping protect cells from oxidative stress. Because our bodies cannot produce vitamin C, we need to get it through our diet.

2. Seeds

Chia seeds, flaxseeds and pumpkin seeds.

Small but nutrient-dense, seeds offer a combination of healthy fats, fibre and minerals. Chia and flaxseeds provide plant-based omega-3 fatty acids, while pumpkin seeds are a source of zinc, a mineral that contributes to the maintenance of normal skin. Add them to yoghurt, porridge or salads.

3. Leafy greens

Spinach, kale, rocket and Swiss chard.

Leafy greens provide a variety of micronutrients and plant compounds, including carotenoids, folate and, depending on the variety, vitamin C. These nutrients play different roles in normal cellular function, making greens a valuable part of a varied diet.

4. Protein-rich foods

Eggs, fish, chicken, tofu, beans and lentils.

This one is particularly interesting when we talk about collagen. Collagen is a protein your body produces naturally. To make it, the body needs amino acids, the building blocks of all proteins.

When we eat protein, digestion breaks it down into amino acids and smaller peptides that the body can absorb and use.

Adequate protein intake helps supply the materials needed to build and maintain tissues throughout the body, including skin.

5. Fatty fish

Salmon, sardines and mackerel.

Fatty fish provides protein and long-chain omega-3 fatty acids, including EPA and DHA. These fats are important components of cell membranes and participate in processes involved in the body's inflammatory response.

Fatty fish is also a useful source of nutrients such as vitamin D and selenium.

6. Berries

Blueberries, raspberries, strawberries and blackberries.

Berries contain polyphenols, naturally occurring plant compounds studied for their antioxidant properties. They also provide fibre, and some varieties are good sources of vitamin C. A simple addition to breakfast, yoghurt or an afternoon snack.

7. Fresh herbs

Parsley, coriander, mint and basil.

Fresh herbs are more than a garnish. They contain aromatic plant compounds and polyphenols, while parsley also provides vitamin C and vitamin K. Use them generously in salads, dressings, soups and everyday cooking.

The bigger picture

No single food can transform your skin overnight. Skin health is influenced by many factors, including genetics, age, sun exposure, sleep and overall nutrition.

But what we eat provides the nutrients our bodies use every day.

A useful place to start is with three things: enough protein, a variety of colourful plants and sources of healthy fats.

Good skincare starts with understanding your skin. Good nutrition is part of that picture.