How to eat for a healthy, glowing complexion

Most of us only notice our skin when we are frowning at fine lines or wishing it looked smoother. But your skin is an incredible organ your body’s largest, in fact constantly protecting you from infection, pollutants, and the elements.

There is so much you can do from the inside out to keep your skin looking clear, youthful, and healthy without spending a fortune on creams and serums. Here’s how to nourish your skin naturally and help it glow from within.

Ditch the bad guys

Alcohol, caffeine, food additives, excess salt, sugar, and tobacco are all known to damage skin cells by generating free radicals. Free radicals are unstable molecules that accelerate ageing. Cutting back (or cutting out) these skin saboteurs gives your complexion a chance to thrive.

Be fat-friendly

Healthy fats are your skin’s natural moisturiser. Essential fats found in oily fish, avocados, nuts, and seeds help keep cell membranes soft, smooth, and plump.

Forget the old “fat makes you fat” myth which has now been thoroughly debunked. The right fats are vital for hormone balance, cell repair, and that luminous, dewy look we all want.

Eat to turn back the clock

Antioxidants are your skin’s best defence against ageing. Found in colourful fruits and vegetables, they protect collagen and elastin, the proteins that keep skin firm and elastic.

Try these two simple habits:

• Add one extra portion of vegetables to your evening meal each day this week.

• Aim to “eat a rainbow” across the week, the more colours on your plate, the wider the range of antioxidants you will get.

Each colour group offers unique plant compounds that work together to protect your skin from within.

Drink up

Dehydration is one of the quickest ways to dull your glow. Skin cells need water to stay plump and healthy and to flush out toxins.

Aim for 2–3 litres of water a day, adjusting for weather and activity. You will be amazed how quickly your skin (and energy) respond.

Key nutrients for glowing skin

Here is a cheat sheet of nutrients your skin loves — and where to find them:

• Vitamin C : boosts collagen and elasticity. Found in peppers, kiwi, citrus, kale, and broccoli.

• Vitamins A, E and selenium: powerful antioxidants that protect skin structure. Think spinach, almonds, sunflower seeds, eggs, papaya, and Brazil nuts.

• Vitamin D: supports skin repair, immunity, and overall vitality. Get it from sunlight, oily fish and eggs.

• Zinc: – vital for skin healing and repair. Found in pumpkin seeds, nuts, yoghurt, shellfish, and lean meat.

• Essential fats (omega-3 and omega-6): keep skin supple and hydrated. Found in oily fish, flaxseed, walnuts, and tofu.

The sugar–wrinkle connection

Too much sugar in the diet doesn’t just affect your waistline it affects your skin too. Sugar molecules attach to collagen and elastin through a process called glycation, creating rigid cross-links that lead to wrinkles and loss of elasticity.

This same reaction accelerates ageing throughout the body, contributing to stiff joints, cataracts, and hardened arteries. Reducing sugar intake is one of the most powerful things you can do to protect your skin and your long-term health.

 Learn how to deal with problem skin

Many people tackle skin issues like acne, eczema, or premature ageing purely from the outside with creams, lotions, and treatments. But true transformation starts from within.

A personalised nutrition plan looks beneath the surface, identifying root causes such as inflammation, hormonal imbalance, gut health, or nutrient deficiencies that may be affecting your skin. When these are addressed, the results can be remarkable. 

Ready to glow from the inside out?

If you’d like to understand what your skin is really telling you and how to nourish it back to health I’d love to help.

Book a free 30-minute health assessment with me and discover how personalised nutrition can help you transform your skin (and your wellbeing) from the inside out.