The Role of Healthy Fats in Radiant, Glowing Skin

It can be frustrating, can’t it? You follow every skincare routine, invest in serums, and yet your skin still feels dull, dry, or shows early signs of ageing. I’ve been there myself—my skin was often dry, uneven, and reactive despite doing everything right. It wasn’t until I focused on my diet, particularly the types of fats I included, that I noticed real change. My skin became calmer, softer, and more radiant, and I began helping others achieve the same results.

Why Fats Matter for Skin

Fats aren’t just energy—they’re essential building blocks for your skin. They form every cell membrane, support hydration, and maintain elasticity. Without the right fats, skin can become dry, irritated, and prone to premature ageing.

Not all fats are equal. Saturated and trans fats may provide calories, but they don’t supply the nutrients skin needs. Excessive saturated fats, found in butter, cheese, and many animal products, can drive inflammation, accelerating skin ageing and worsening redness, acne, or eczema. Trans fats, common in processed or fried foods, increase systemic inflammation and hinder the body’s ability to use healthy fats, leaving skin dry, less elastic, and more reactive.

The real champions for radiant skin are unsaturated fats—monounsaturated fatty acids, omega-3s, and omega-6s such as gamma-linolenic acid (GLA).

Monounsaturated Fatty Acids (MUFAs)

MUFAs, found in olive oil, avocados, nuts, and seeds, are anti-inflammatory and help maintain the skin’s barrier, supporting hydration and elasticity.

Including MUFAs regularly can improve skin softness and resilience. For instance, swapping a processed spread for avocado or drizzling a little olive oil over a salad is a simple change that can make a visible difference over time.

Omega-3 Fatty Acids

Omega-3s are key for reducing inflammation and supporting skin barrier function. They keep skin calm, smooth, and less prone to redness or sensitivity.

Ahiflower oil is the richest natural source of omega-3s, surpassing even fish oils. Unlike flax or chia, Ahiflower provides stearidonic acid (SDA), which the body converts efficiently into the forms of omega-3 most beneficial for skin, heart, and overall health. Regular intake supports hydration, tone, and overall skin comfort, making it an excellent choice for anyone, whether plant-rich or omnivorous.

Omega-6 GLA (Gamma-Linolenic Acid)

GLA is crucial for hormonal skin balance. It maintains hydration, reduces redness and irritation, and supports the repair of damaged skin.

While many plant oils contain omega-6, few are rich in GLA. Ahiflower oil stands out because it provides both omega-3 and GLA, offering a powerful combination for hydration, resilience, and calmness in one daily supplement.

Practical Tips for Incorporating Healthy Fats

• Include MUFAs daily: drizzle extra virgin olive oil on salads, enjoy avocado on wholegrain toast, or snack on a handful of almonds.

• Prioritise omega-3 and GLA: Ahiflower oil is highly effective for radiant, hydrated skin.

• Balance omega-6 intake: minimise processed oils high in linoleic acid and focus on GLA-rich sources like Ahiflower.

• Pair fats with whole foods: consuming fats alongside vegetables and fruits enhances nutrient absorption and supports overall skin health.

Beautiful, glowing skin isn’t just about what you put on your face—it’s about what you put into your body. Consistent intake of high-quality unsaturated fats, especially MUFAs, omega-3s, and GLA, supports hydration, elasticity, and overall skin resilience.

Ahiflower oil offers a rare combination of omega-3 and GLA and is the highest natural source of omega-3s available. When your diet supplies the right fats, your skin doesn’t just look better—it feels calmer, softer, and more radiant from within.

Camilla Clare is a naturopath, nutritionist, and mind-body practitioner specialising in skin health, hormonal balance, and plant-rich nutrition. Through Camilla Clare Holistic Health, she guides clients in achieving radiant skin and overall wellbeing through evidence-based nutrition and holistic lifestyle strategies.