Nutrition Edit

How to achieve a radiant even skin tone

Blotchy, red, and uneven skin can cause many people a lack of self-confidence and result in trying to cover your skin with makeup. Uneven skin tone can be a result of many reasons such as redness, age, or sun damage. So, where should you start? Finding the root cause of what’s causing red, and angry skin is the best place to begin. Let’s find out more on the secrets to a radiant even complexion.

What causes red, angry skin?

Uneven skin tone can be caused by many factors including stress, UV rays, pollution, certain foods, and lifestyle as they can all lead to a compromised skin barrier. Stress plays a huge part on the skin. When we’re stressed, we release two stress hormones in the body called adrenaline and cortisol, which trigger free radical production and oxidative stress.

Additionally, we live in busy, fast paced lifestyles and all around us we’re exposed to external stressors such as UV and pollution, which can cause inflammaging. Inflammaging is inflammation that contributes to skin accelerated ageing and poor skin barrier function.

Certain foods and lifestyle choices also contribute, including smoking and excessive alcohol. We all notice the increase in redness on our skin the next day when we’ve consumed too much alcohol from the night before. Also, spicy foods and sometimes dairy products can lead to red, blotchy skin.

Of course, there are elements such as skin type and age that do influence our skin but if we start being proactive instead of reactive, we can help support and safe guard the skin for a healthier, skin barrier.

Fortunately, there are healthy habits we can adopt to keep our skin looking it’s best. Keep reading to find out how.

1. Eat sources of omega-3

Research has shown omega-3 fatty acids protect the skin by supporting the skins barrier function and plays a role in reducing inflammation[2]. Omega-3 can be taken from various foods such as:

  • Salmon
  • Mackerel
  • Sardines
  • Chia seeds
  • Walnuts

2. Antioxidant

The phrase “you are what you eat” couldn’t be more accurate when it comes to skin health. Consuming the right vitamins and minerals is going to effectively feed your skin to help safeguard the skin from external stressors such as sun, stress, and pollution. Our skin researchers recommend adding antioxidants to your diet. Antioxidants can help play a part in supporting the skin from further oxidative stress and free radicals[3].These can be consumed from healthy foods including:

  • Blueberries
  • Strawberries
  • Artichokes
  • Goji berries
  • Kale

3. Protect your skin with an SPF

As well as feeding the skin with the right nutrients, it’s essential to protect the skin from external stressors such as UV rays and the pollution we’re exposed to daily. You can do this by wearing an SPF, which helps prevent sunspots on the skin, inflammation, and premature ageing. As well as the face, there are areas of the body that can be easily forgotten and exposed to the sun daily including the hands and neck. Ensure you also apply SPF to these areas and your skin will soon thank you for it.

4. Manage stress levels

We now know stress can have a negative impact on our skin. So, it’s important to find ways to help manage it. Meditation, yoga and breathwork are all fantastic techniques to help reduce stress and can easily be added to your lifestyle.

5. Use gentle skincare

When dealing with uneven skin tone such as redness, you should adopt a gentle, soothing skincare regime. Don’t over exfoliate as this can lead to irritation and make sure you use skincare products that are oil-free.

Remember, once you understand the root cause of uneven skin tone, it’s much easier to support and nourish your skin with healthy habits and nutrition including, adding the right vitamins to your diet including omega 3-fatty acids and antioxidants. Practice yoga, meditation and breathwork to maintain stress levels and don’t forget to add SPF to your skincare routine. By adopting these habits, you’ll be well on your way to an even skin tone.


  1. Nutrition and healthy eating.Mayo Clinic. October 2020.
  2. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Suzanne M Pilkington1, Rachel E B Watson, Anna Nicolaou, Lesley E Rhodes. May 2016.
  3. Free radicals, antioxidants, and functional foods: Impact on human health. National Library of Medicine. V, Lobo, A Patil, A Phatak, N Chandra. July 2010.