Eat for Beauty: Glowing Skin

Eat for Beauty: Glowing Skin

Ever heard the saying ‘you are what you eat’? You may use the most expensive/potent products that money can buy, but if your diet is poor, you may not get the best out of your skin care products.

For your skin to glow aka look radiant, feel smooth, toned and supple, you must nourish it by eating a healthy, varied diet that supplies essential nutrients to feed your skin.

Omega-3 Fatty Acids

Essential fatty acids, especially omega-3 fats are crucial for healthy skin. These fats support your cell membranes, maintain your skin’s natural oil barrier, and promote moisture retention, keeping your skin soft and supple. Omega-3 fats are abundant in oily fish such as mackerel (titus) and salmon, eggs, nuts, especially walnuts, chia seeds and flaxseeds.

High-quality Proteins

Regardless of what dietary pattern you choose to follow, don’t forget that proteins play a very crucial role in your health and wellbeing. Proteins are crucial for your immunity, muscles, regulating water and for maintaining your hair and skin.

A lack of healthy proteins can result in a loss of skin tone and can promote premature skin ageing such as fine lines, sagging skin and wrinkles. Ensure that at least 15% of your diet is based on healthy proteins such as those from organic meats and poultry, eggs, spinach, legumes (beans and lentils), fish and eggs.

Vitamin C

If you’re after plump, smooth and firm skin, vitamin C is your best friend! Don’t fall into the trap of buying vitamin C tablets or relying heavily on supplements. Your body actually absorbs vitamin C better from food! How awesome is that?! One of the reasons why vitamin C is so good for skin is that it stimulates collagen production.

Collagen is the protein that repairs your skin and gives it its firmness and strength. Vitamin C can act as an antioxidant, reducing the negative effects of free-radicals on collagen. Your body can’t store vitamin C, so it essential that you get your daily dose from citrus fruits, green leafy vegetables including broccoli, spinach, ugwu, kale, shoko etc.

Hyaluronic Acid

Hyaluronic acid is trending, and for a good reason too! This polysaccharide molecule has the capacity to hold over 600x its weight in water. The effect of this is plump, healthier looking skin. Hyaluronic acid can also facilitate the movement of nutrients into the skin and the removal of waste products.

Hyaluronic acid increases skin elasticity, stimulates collagen production and, of course, increases skin hydration. The amount of hyaluronic acid you have in your skin decreases as you age, but by increasing your intake of soy-based foods, citrus fruits and sweet potatoes, you can naturally encourage your body to produce more hyaluronic acid.


You didn’t think we were going to skip water, did you? Water is so important for the health of your skin. Without adequate intake your skin will feel tight, and can appear wrinkled, flaky and rough. We all have different requirements for water. You can tell are drinking enough if your pee is very pale yellow in colour. Apart from drinking pale water, you can increase your water intake by eating foods such as watermelon and cucumber, which have a higher-water content.

Which of these beauty foods do you eat regularly and which ones will you start to eat more of for healthy, glowing skin?


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