Olives on branch

Healthy Fats For Glowing Skin

Written by: Swisse Beauty
Swisse Beauty

There are two sides to your skin’s health. The first is what you use on the outside, the second is what goes on from the inside.

Today we’re focusing on the latter, breaking through and diving into the world of skin nutrition.

More specifically, healthy fats as they are essential to the production of your skins’ natural oil and allows you to maintain moisture and elasticity in your skin[1].

Let’s begin!

Olive and olive oil

Yep, that’s right, the olives on the charcuterie board that you demolished on Saturday night helped to improve and support your skin health from within. Olives and olive oil have long been overlooked when it comes to achieving a healthy glow for your skin. Similar to avocados, olives are high in monounsaturated fatty acids, but also contain oleic acid which helps moisturise skin cells[2]. Both of these help with strengthening connective tissues, improve skin tone, and help to provide UV protection[3].

Extra virgin olive oil goes a step further, being naturally rich in squalene, it helps to promote and restore moisture to your skin.

Omega 3

You may already know the benefits of Omega 3 for brain function, but do you understand the skin health benefits?

Found in foods such as nuts, seeds and fish, high levels of Omega 3 have been proven to help your skin retain water, promoting a hydrated and subtle appearance[4]. The flow on effect of plumper cells is a reduction in the appearance of fine lines and wrinkles.

Looking for extra nutritional support of Omega 3? Try the new Swisse Hemp Seed Oil supplements range. Each unique formula contains raw, cold-pressed, 100% Australian Hemp Seed Oil, providing a balanced source of Omega 3 and 6 essential fatty acids necessary for a healthy diet.


Avocados contain monounsaturated fats which have been proven to increase skin elasticity while assisting in moisturising and hydrating of the skin[5]. Adding avocado to your toast, salad or smoothie helps to support your skin and its overall nourished complexion.

Coconut oil

Coconut oil is filled with saturated fat. Don’t be afraid though, the medium-chain fatty acids present make it easily absorbed by your digestive system, containing less calories by weight than its oily counterparts[6].

From time to time, consider swapping out your usual go-to cooking oil with coconut oil for an alternative taste. Coconut oil is great in Asian cooking! Try it for yourself.


[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/

[5] https://www.hindawi.com/journals/omcl/2018/1454936/

[6] https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/

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