Introduction

Leafy greens such as spinach, kale, and rocket are highly nutritious and rich in vitamins, which boost our overall health and skin health in particular. Our skin is our biggest and most visible organ, hugely linked to the health of our immune system, so looking after your skin should be a priority!

The skin is a key part of the immune system, physically stopping irritants and toxins from getting in, as well as constantly releasing antimicrobial substances which can stop bacteria, viruses and fungi from affecting us. Our skin regulates our body temperature, produces Vitamin D for us, and alerts us to health conditions inside us. We can look after our skin through a healthy diet, regular protection from the sun, and keeping it clean and moisturised.

Are leafy greens good for my skin?

Skin cells are relatively fast-growing, replacing approximately every month. Therefore, regular good nutrition is needed to provide the building blocks for skin growth each month. Healthy foods repair damage and maintain strong, hydrated skin.

Did you know that eating more greens can protect your face from wrinkling? A study investigating skin health in Japanese women found that a higher intake of green vegetables was linked to a reduction in the severity of crow’s feet.² Inflammation links to ageing processes in the skin, so anti-inflammatory foods such as leafy greens can help reduce skin ageing.

Understanding skin health

Our skin consists of the ‘epidermis’, a waterproof protective layer over top of the ‘dermis’, a tough, leathery layer rich in collagen. There are also blood vessels, nerves, and immune cells which make up the skin and keep it healthy and functioning.¹

The skin contains important oils as well as crucial proteins essential for the healthy skin barrier. For example, ‘sebum’ is a waxy mixture of fats and oils which keeps our skin naturally moisturised. ‘Keratin’ is an important protein in the epidermis, helping skin cells stick together to form a protective layer, produced by cells called ‘keratinocytes’ which are present in all layers of the skin.

‘Elastin’ is a protein in the dermis which, as the name suggests, allows skin to be elastic, reducing sagging or wrinkling. ‘Filaggrin’ is another protein involved in skin health, which binds to keratin fibres and helps form the very outer layer of the skin barrier, containing dead cells. Reduced filaggrin is thought to link to skin conditions such as eczema where irritants and allergens are more able to get through the skin barrier.³

Factors affecting skin health

Our skin is influenced by both nature and nurture where genetics can put us at risk of dryness or disorder, while the environment can damage or protect our skin.

Genetic

• Filaggrin deficiency can be caused by genetic mutations, increasing the risk of dry skin and eczemaKeratin gene mutations lead to disorders such as blistering skin in epidermolysis bullosa

Environmental

• Sun exposure both benefits and damages skin health. UV sunlight causes wrinkling and skin ageing, but is also antimicrobial and can help heal the skin⁴
• Smoking damages skin health by causing inflammation and delaying wound healing⁵
• Poor sleep damages the skin barrier and increases skin ageing effects⁶
• A high-fat diet may increase inflammation and lead to skin cell damage
• An anti-inflammatory diet high in plant-based foods reduces inflammation and protects the skin

The benefits of leafy greens

Here is where leafy greens play a vital role in skin health. There are many nutritional benefits to leafy greens. A high-fiber content in leafy greens aids gut health and digestion, while providing a low amount of carbohydrates and calories, helping to control levels of fats and sugars in the blood. A few examples of leafy greens include spinach, kale, and arugula. These present their nutrients from different sources. For example: 

• Spinach is an excellent source of potassium, vitamin C, vitamin B6, iron, calcium and magnesium, as well as providing protein and fibre
• Kale is similar to spinach, with higher vitamin C and calcium levels
• Rocket (arugula) has higher calcium and zinc with lower carbohydrates

Vitamins (A, C, E, K)

• Vitamin A is an antioxidant (reduces cell damage and inflammation) important for eye health, hair growth and skin maintenance, which also promotes white blood cell growth for a strong immune system
• Vitamin C is another powerful antioxidant, important for skin health due to its involvement in producing collagen. Vitamin C protects us from UV damage and boosts wound healing
• Vitamin E is linked to eye and skin health and has also been suggested to protect skin from UV damage
• Vitamin K is an essential vitamin and antioxidant, mostly found in leafy green vegetables. Vitamin K links to our ability to clot blood in order to prevent excessive bleeding, and protects collagen which keeps our skin elastic and young-looking
• Folate or folic acid is a B vitamin high in leafy greens linked to DNA repair and cell growth, correlated with the firmness and youthfulness of skin

Phytonutrients

Phytonutrients are colourful chemicals made by plants as part of their immune system to fight off viruses, bacteria and fungi. When we eat fruits and vegetables, their phytonutrients help us fight pathogens as well as reduce inflammation by being antioxidants.

For example, lutein is a yellow carotenoid (a type of phytonutrient), found in high quantities in leafy greens such as spinach and kale. Lutein is present in our skin cells, where it is found to protect against UV damage and reduce inflammation.¹⁰

Minerals in leafy greens

Iron

We need iron to develop red blood cells efficiently, allowing them to carry oxygen around our bodies. The NHS recommends menstruating adults consume 14.8 mg of iron per day, whilst non-menstruating adults should aim for 8.7 mg daily. As we know from Popeye the Sailor, leafy greens are an excellent source of iron - for example 100 g of spinach provides 2.7 mg. This helps heal wounds quickly and minimises the appearance of bruises, thereby making our skin look healthier.

Calcium

The NHS recommends consuming 700 mg of calcium per day. Incorporating leafy greens alongside other foods such as dairy products, pulses and seeds to help achieve this goal. Calcium is important for maintaining a skin barrier, which protects us from irritation or dryness. For example, it regulates sebum levels, the natural skin oil which keeps us naturally moisturised.¹²

Zinc

Although we only need 7 mg to 9.5 mg of zinc each day, according to the NHS, zinc is an essential micronutrient that impacts many aspects of health, including the immune system and skin growth. Zinc reduces inflammation and calms itchiness, protecting skin health.¹³ 

Cooked vs raw

Leafy greens are beneficial whether raw and cooked. Vitamin levels may decrease if greens are boiled and drained, but if cooked in a pan without draining water, the vitamin content should be retained For example, lightly sautéing the greens in a pan preserve the nutrients. Additionally, our bodies can more readily absorb minerals such as iron and calcium after the greens have been cooked. 

Keeping your skin young

Many of the nutrients in leafy greens are known to reduce wrinkling or slow down the ageing process, helping to keep the skin supple, moisturised, or more elastic. Leafy greens also offer photoprotective properties, meaning they help shield skin cells from damage caused by UV radiation from the sun, which can lead to wrinkles and increase the risks of skin cancer. The vitamins and phytonutrients found in leafy greens act as potent antioxidants, combating harmful oxidation and preventing inflammation in the skin. Antioxidants may even play a role in fighting cancer.

Additionally, the phytonutrients in leafy greens possess direct antibacterial and antifungal properties, which can help prevent skin infections and reduce damage that contributes to ageing. Aged skin tends to be thinner, with shorter and fewer keratinocytes and reduced natural oils and hydration, leading to dryness Phytonutrients in leafy greens have been shown to slow down this ageing process.²

Watch your oxalate intake

Oxalate is a chemical composed of two carbon atoms and four oxygen atoms. It carries a negative charge and is highly reactive within our bodies. Some vegetables such as spinach have a high content of oxalate, which provides a slightly bitter flavour.

When combined with calcium in our bodies, oxalates can form painful kidney crystals and stones. It is important to monitor your oxalate intake if you are at risk of kidney issues. Foods like potatoes, beetroot and rhubarb also contain high levels of oxalate. On the other hand, kale, lettuce and rocket (arugula) are low in oxalates, making them safer options for kidney health.

Keep it balanced

While leafy greens offer valuable nutrients for optimal healthy skin, relying solely on them may not provide all the necessary nutrition. Eating excessive quantities of leafy greens could result in high oxalate levels, leading to the formation of oxalate crystals and kidney stones.

Furthermore, the high fibre content in leafy green may cause bloating, gas and discomfort if overeaten. It is important to balance the fibre intake from leafy greens with sources of healthy fats, proteins, and carbohydrates. 

Aim to include a variety of colours of fruits and vegetables in your diet to enhance your phytonutrient intake. These antioxidants help reduce inflammation and protect against damage throughout the body. Starchy foods such as potatoes, rice or bread can be complimented with good sources of protein, such as pulses, chicken, or fish, as well as sources of healthy fat like unsaturated oils from plant products and foods such as avocados 

FAQs

Do leafy greens help skin?

Leafy greens contain micronutrients which help skin stay healthy, reducing inflammation, skin damage, and risk of infection.

Which leafy vegetables are good for the skin?

Kale and rocket contain vitamins, phytonutrients and minerals which aid skin health. 

Why are greens good for the skin?

Greens are good for skin health due to their high content of vitamins and nutrients such as iron, calcium and zinc, which help keep skin moisturised and protected from UV damage.

Should I eat raw or cooked spinach?

Both raw and cooked spinach are healthy, as they are high in fibre and beneficial phytonutrients. Minerals are more readily absorbed after spinach has been cooked. However, vitamins may be lost to the cooking water when spinach is boiled.

Do leafy vegetables slow ageing?

Eating leafy vegetables has been linked to reduced wrinkling and less aged skin. This may be due to antioxidants which reduce inflammation and cell damage.

Summary 

Leafy greens contain vitamins and nutrients which are hugely beneficial for skin health. Studies have shown that leafy greens in your diet link to reduced wrinkling, more elastic skin, and protection from sun damage.

Greens are very high in antioxidants, meaning they are anti-inflammatory and help prevent damage and disease occurring in our skin cells. Include leafy greens in your diet regularly alongside a well-balanced diet to keep your skin young and healthy.