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The One Food You’re Probably Avoiding That You Need For Glowing Skin

“Fats are fattening” – it’s a line we’ve all heard before a hundred times - many of us were brought up to believe it and have spent years avoiding fats entirely. Even now many people shy away from eating nuts, avocado and olive oil because they contain so many calories, are high in fat and believe they may make us gain weight. 

But not only is this actually wrong (sugar is more likely to make us fat than fat!) but a low fat diet is also bad for our skin and may leave us with dull, dry, red, uneven, lifeless skin that is more at risk of premature ageing. 

Skin Loves Fat

Many people think they have to turn to expensive face creams and beauty treatments to rescue their skin. Though these of course can help (and us Equi girls are huge fans of a good skin pampering session!) without delivering the right building blocks and nutrients directly into the body through the diet, you are unlikely to get the Xfactor results you really want.

Your skin cells require healthy fats to help keep them strong and healthy – these help form a protective membrane around each and every cell. They also keep our skin hydrated, dewy and reduce inflammation that can lead to redness, flakiness and fine lines.  

Sources of dietary fats that will help your skin glow

Aim to eat two portions of any of the following each day:

  • Handful of walnuts, brazils nuts, almonds 
  • 1/2 avocado 
  • Handful of pumpkin seeds, sunflower seeds
  • 1 tbsp hempseeds or flaxseeds (milled linseeds)
  • 10 olives, or 1 TBSP extra virgin olive oil
  • Oily fish – 1 portions of salmon, fresh tuna, anchovies, sardines, mackerel
  • 1 tsp tahini paste 
  • 1 tbsp Milled chia seeds 
  • Egg yolks

If you’re already including some sources of fats in your diet but aren’t yet seeing the benefits, bear in mind that the skin renewal process takes around 4 weeks, so give the new cells time to show through at the surface. It may also be that you are still restricting fats and could do with including a few more.

The Whole Body Loves Fat

Glowing skin isn’t the only benefit of including healthy fats in your diet. All organs and functions of your body are also supported by fats as your cells are comprised of them. Some vitamins can only be absorbed by your body when they are dissolved by fats and they are also vital for healthy energy production in all cells. Fats are also anti-inflammatory, joint supporting, immune balancing and provide the building blocks of our hormones and chemical brain messengers…

How to help your body absorb fats better

Some people complain that fatty foods make them feel sick or give them diarrhoea, which can be a sign that your digestive system isn’t absorbing the fat properly. You can support this process with apple cider vinegar, hot water lemon and ginger, or by drinking dandelion tea, as these help to stimulate stomach acid and bile, which in turn supports with the digestion and absorption of fats.

We should also think about making sure the liver is working properly as this is responsible for producing bile, which helps us absorb fat efficiently. If your liver is overworked, fats and hormones may not filter through it properly, in turn affecting your skin. We have our best tips for supporting the liver here and of course Equi products are all formulated to gently offer digestion and detoxification support. 

Disclaimer: Certain supplements are used for different reasons and a one-size-fits-all approach shouldn’t be adopted. In addition, pregnant women and anyone on medication should always consult a doctor before embarking on a supplements programme. As with all articles on, this is no substitution for individual medical or nutritional advice.


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