29 May, 2019
Health & Wellness

These Dietitian-Approved Local Eats Have Ingredients For Healthier Skin

29 May, 2019

These are ingredients to keep your eye out for and the best dishes around town that offer them.

Let’s face it, we all want healthy looking skin. You can spend a fortune on skincare products to give you that clear, smooth, glowing skin that you longed for, but one of the fundamentals for having healthy looking skin is eating well. A number of foods offer nutrients that contribute to healthy skin, but with a busy and hectic lifestyle, making foods from scratch may not always be an option. Fortunately, plenty of eateries in Hong Kong offer wholesome and scrumptious dishes that may help to achieve healthier looking skin…

Read more: A Registered Dietitian’s Guide To Eating Out (And Still Enjoying Yourself) In Hong Kong

diet healthy skin nutrition vitamin c kale

Vitamin C

An essential nutrient that is not only an antioxidant! Vitamin C is responsible for creating collagen, a protein that promotes skin’s firmness and elasticity. Plenty of foods include vitamin C, such as kale, collard greens, sweet bell peppers and citrus fruits. To get a boost of vitamin C while eating out, enjoy a vegetable dish like a leafy green salad or a vegetable stir-fry. Anything with potato skin is a bonus!

Local Eats:

Read more: Vegan Restaurants You Need To Try In Hong Kong

diet healthy skin nutrition vitamin e avocado the winery

Vitamin E

Like vitamin C, vitamin E is an antioxidant that may play a role in anti-ageing by preventing the skin from getting damaged by free radicals. In fact, when both vitamins C and E are present, the former may help to enhance the effectiveness of vitamin E. This fat-soluble vitamin can be found in nuts and seeds such as almonds, sunflower seeds, peanuts, and in fruits like avocados. If you are looking for vitamin E-rich foods while eating out, consider smashed avocado toast for brunch or sweet almond soup as dessert.

Local Eats:

  • Smashed Avocado from The Winery Kitchen and Bar

    The Winery Kitchen and Bar,
    Shops 8 & 9, Kwan Yick Building Phase 3, 158a Connaught Road West, Sai Ying Pun, Hong Kong, www.thewinery.hk
  • Sweet Almond Soup from Yuen Kee Dessert

    Yuen Kee Dessert,
    G/F, 32 Centre Street, Sai Ying Pun, Hong Kong

diet healthy skin nutrition lycopene raw tomatoes


Speaking of anti-ageing, lycopene is another antioxidant that is said to reduce wrinkles and protect the skin from getting damaged from sunlight exposure. Lycopene is found mainly in tomatoes and tomato-based products such as pasta sauce and ketchup. In fact, cooked tomatoes have more lycopene than raw tomatoes. It may be a bit of a stretch, but we’re holding on to the belief that a bowl of vibrantly coloured, fresh tomato-based pasta could be doing your skin a favour.

Local Eats:

diet healthy skin nutrition omega-3 fats fatty fish poke bowl pololi salmon

Omega-3 Fats

Another essential nutrient for anti-ageing and healthier looking skin is omega-3 fats. Omega-3 fats may help reduce wrinkles by producing natural oils that act as a barrier and keep the skin plumped and hydrated. Omega-3 fats are found abundantly in fatty fish such as salmon, mackerel and herring, but are also present in walnuts and flaxseeds. If you are tired of having sushi and sashimi, grab a salmon poke bowl for a change. If you don’t eat fish, you can opt for a walnut-based dish, like a sweet walnut soup.

Local Eats:

  • Poke Bowl from Pololi

    35-39 Graham Street, Kar Ho Building, Central, Hong Kong, 2755 8099
    Pololi, Food Street @ Fashion Walk, Shop C, G/F, 58-64 Paterson Street,
    Causeway Bay, Hong Kong, 2755 8099, www.pololikai.com 
  • Sweet Walnut Soup from Yuen Kee Dessert

    Yuen Kee Dessert,
    G/F, 32 Centre Street, Sai Ying Pun, Hong Kong

diet healthy skin nutrition beta carotene vitamin a carrot and ginger soup tallore


Keeping your skin hydrated is essential, but having smooth skin and the peachy glow on your cheeks is equally important. Vitamin A, a fat-soluble vitamin that helps to keep your eyes and immune system healthy, also plays a vital role in keeping your skin nourished and radiant. Vitamin A is found in foods like liver meat, eel, bluefin tuna, mackerel, clams, eggs, goat cheese and ricotta cheese, but is also present as a precursor known as beta-carotene, in plant-based foods such as carrot, sweet potato, pumpkin and butternut squash. Instead of eating beta-carotene-rich foods on their own, consider enjoying them in a contemporary dish.

Local Eats:

diet healthy skin nutrition zinc open oysters


Minor injuries (like a paper cut on your finger) or nuisances (like a spot on your face) create small damages to your skin. Applying a medicated ointment definitely helps the wounds to heal, but including zinc as part of your healthy diet is also crucial. It helps to encourage healthier skin by strengthening the immune system and promoting wound healing. A variety of foods include zinc such as beef, pork, beans and lentils, but the richest source of zinc is found in oysters. If you are planning a happy hour with friends or colleagues after work, consider visiting an oyster bar for a dose of zinc.

Local Eats:

Read more: Give Your Immune System A Boost With These Nutrients

diet healthy skin nutrition protein chicken walnut salad cedele


Finally, healthy skin cannot be achieved without protein, a vital nutrient that builds body cells and improves the skin’s elasticity. Protein is found in a wide array of foods, including meats, poultry, fish, seafood, eggs, tofu, beans, nuts and seeds. The choices of protein-rich dishes are endless, but if you want some bang for your buck, consider combining protein-rich foods with foods that offer essential nutrients for healthy skin.

Local Eats:

  • Chicken and Walnut Salad from Cedele

    various locations across Hong Kong, 3791 2492, [email protected], www.facebook.com/Cedelehongkong
  • Okra, Tofu, Avocado Salad and Lime Somen from Isoya

    Isoya Japanese Vegetarian Restaurant
    , 83wanchai, 9/F, 83 Wan Chai Road, Wan Chai, Hong Kong, 5500 8812

Read more: Nutritionists Have Found That These Foods Can Help Reduce Anxiety


Featured image courtesy of Maarten van den Heuvel via Unsplash, image 1 courtesy of Kale via Instagram, image 2 courtesy of The Winery Kitchen and Bar via Instagram, image 3 courtesy of Marc Mueller via Unsplash, image 4 courtesy of Pololi, image 5 courtesy of Tallore via Facebook, image 6 courtesy of Open Oyster via Facebook, image 7 courtesy of Cedele via Instagram

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