Eating Your way to Glowing Skin Doesn’t Mean You Have to Eat Carrot Sticks all Day

When it comes to glowing skin, the saying ‘you are what you eat’ has never been truer. We spend a lot of time and money thinking about how we can preserve and protect our healthy skin, but the secret might be easier than you think.

This week, we spoke to Donia Hilal, nutritionist at, who reveals the top 5 foods you can eat to nourish your skin. From antioxidant-rich fruit and vegetables to healthy fats from oily fish and nuts, she shares her advice on how to maintain fabulous skin through a varied and balanced diet.

1) Opt for Omega-3

Omega-3 is an essential fatty acid which cannot be made naturally in the body. Therefore, Omega-3 must be obtained through your diet via foods such as walnuts, seafood, fatty fish and certain plant oils. As well as having powerful health benefits such as lowering your risk of heart disease, Omega-3 has numerous benefits for your skin too. They’re a powerful anti-inflammatory so can help fight sun-induced inflammation and support the skins structure. As well as this, Omega-3s act like a seal on your skin that helps keeps the moisture in and irritants out.

2) Eat some healthy fat

Eating avocados isn’t just an Instagram trend that looks good. They are high in vitamin E, which is key for skin hydration. The healthy fats in avocado also help prevent skin dryness to maintain healthy and hydrated skin. For that added softness to your complexion, incorporate avocados, red or yellow peppers, broccoli and tomatoes into your diet for a vitamin E and vitamin C boost.

3) Switch to sweet potato

Sweet potatoes are a great source of fibre, minerals and vitamins, but did you know that they give you beautiful skin too? As well as being a delicious and healthier alternative to your classic potato, sweet potato is rich in vitamin B7 which is essential for healthy skin cells. They also contain vitamin A, another antioxidant which allows the skin to repair itself and correct visible damage.

4) Go nuts

Nuts are a great substitute for traditional snacks such as biscuits, chocolates and cakes, which are higher in saturated fat and sugars. Excess sugar can lead to inflammation in the body, which can aggerate skin conditions such as acne and eczema. As well as being an inexpensive and satisfying snack, nuts are a great source of Vitamin E which helps to reduce inflammation in the body, leaving your skin clear and beaming. Be sure to watch your portion sizes as nuts are high in calories. The healthiest nuts to snack on include almonds, pecans, hazelnuts, macadamias and walnuts.

5) Sunflower seeds for youthful skin

Sunflower seeds just might be your go-to for youthful, glowing skin. The seeds are considered a natural remedy for premature ageing as they provide protection from pesky free radicals. Free radicals are responsible for breaking down the skins collagen, resulting in skin blemishes and dull looking skin.

Meighan Sembrano

London based journalist Meighan Sembrano is an expert in beauty and skin related concerns and topics. She has contributed a vast range of research papers and features in the Health and Fitness field.