Meat Free Bean & Potato Pot by Prepped Pots

Eat Your Way to A Glow Up - What You Need For Healthy Skin

Spring is here, and it’s time to glow…


More time outdoors in the fresh air, a bit of spring sunshine and less time spent holed up under blankets with the central heating on means your skin will finally have the chance to breathe again.


Of course, if you suffer from extra dry, or oily skin, sometimes achieving a soft, dewy visage can seem impossible.  Quite often we reach for expensive lotions and potions in the hope of looking fresh and blemish free, but if you really want to make a difference then you must look at what you’re putting into your body as well.


You see, glowing skin is not just about what we use to care for it on the outside (although that is super important too, just check out the video below by Skincare guru Dr Muneeb Shah

 on how to switch up your skincare for the seasons - eye opener, trust me...), but rather the foods we eat play a critical role in keeping it healthy too.


Eating nutrient-rich foods can help us get the vitamins, minerals, and antioxidants needed to nourish our skin, protect it from damage and guarantee season long radiance.

Here are six foods to add to your diet today for supple, radiant, naturally healthy skin…

1. Healthy Skin Loves Fatty Fish

Fatty fish, like salmon, mackerel, and sardines, are some of the best sources of omega-3 fatty acids. These fats are essential for maintaining healthy, supple skin. Omega-3s are anti-inflammatory, which means they can help reduce redness and even prevent acne breakouts.


They also help protect skin from the harmful effects of ultraviolet (UV) rays from the sun, which can cause premature aging and skin damage – bye sun spots!


Adding a few portions of fatty fish to your weekly eats may even help hydrate the skin, giving you that sought after glow.

2. Berries

Blueberries, strawberries, raspberries, and grapes (not technically a berry, we know) are packed with antioxidants that help fight free radicals in the body.


Free radicals are unstable molecules that damage cells and contribute to the aging process – not ideal in the pursuit of Springtime radiance…


They’re also loaded with vitamin C, which is vital for collagen production – and for healthy skin we need Collagen it’s the protein that provides structure and elasticity to the skin.


Eating foods high in vitamin C may help slow down the aging process and reduce the appearance of fine lines and wrinkles.

3. Sweet Potatoes

Sweet potatoes, like carrots, are a rich source of beta-carotene, a powerful antioxidant that the body converts to vitamin A.

This fab vitamin helps to stimulate cell turnover, which means that old skin cells are replaced by new ones more rapidly. This can help give your skin a more youthful appearance – for some reason this made us think of Death Becomes Her… not sure why, but there’s a link there!


Maybe that’s what was in the potion our Meryl drank…?  We’re off topic, hang on…


Sweet potatoes also contain vitamin C and vitamin E, which helps protect skin from UV-induced damage.


They’re also a fab source of potassium, which helps to reduce puffiness and promote lymphatic drainage, which is especially useful in reducing the appearance of bags under the eyes.


4. Spinach

Spinach is an amazing source of iron, which helps transport oxygen throughout the body. When the skin is properly oxygenated, it looks more youthful and healthier.


It’s also brimming with vitamin A and vitamin C – just think of all that collagen production and cell stimulation!


Adding a couple of handfuls of Popeye’s favourite veggie will also ensure you’re packing in the lutein, a carotenoid that helps to protect against UV-induced damage.

Meat Free Bean & Potato Pot
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5. Walnuts

Walnuts are a great source of healthy fats, which are essential for maintaining healthy skin. These fats - Omega-3 and Omega-6 - help to keep skin moisturized and flexible, which can prevent wrinkles and fine lines – yaasss queen!


They’re also rich in vitamin E, a powerful antioxidant that helps protect skin from damage and reduces inflammation leading to that supple, healthy glow.

Bonus tip

Stay. Hydrated.

Drinking plenty of water not only improves your overall health but it works wonders for your largest organ: your skin!


Keeping hydrated will help rejuvenate your skin so it’s smooth and soft as the outermost layer of your skin will have everything it needs to flush away toxins and transport nutrient’s to the skin cell.


So, there you have it, maintaining healthy, youthful-looking skin is not just about topical treatments and skincare products. Eating a well-balanced diet that is rich in minerals and vitamins is equally important, and let’s not forget the importance of hydration.


Upping your intake of nutrient-rich foods like fatty fish, berries, sweet potatoes, spinach, and nuts and seeds will help protect skin from damage, and promote overall skin health, allowing you to glow from the inside.

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Ashleigh Tosh

Ashleigh Tosh

Ashleigh - writer by day, reader by night, self-professed foodie at all times... A former broadcast journalist, she's been writing for the health & wellness industry for over 10 years and is passionate about all things food & fitness. When she's not clickety-clacking on the keyboard, you can find her in the gym, in the kitchen or up a Munro.

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