Beauty experts reveal what they eat for glowing skin

Skin is also incredibly sensitive, meaning it can react to things including pollution, medications, dehydration and irritants, while it can also show us signs of underlying health conditions. The condition and health of our skin as it ages is largely influenced by our diet, amongst other factors. That’s why diets rich in processed and sugary foods, and dehydrating drinks like caffeine and alcohol can take their toll over time.

Therefore, incorporating nutrient-rich foods into your diet can really benefit the appearance of your skin, enhancing its elasticity, hydration and overall appearance, meaning achieving that glowing complexion doesn’t have to rely on expensive skincare. Read on to discover expert advice on what to eat for glowy skin.

What can common skincare concerns tell us about our diet?

Our skin is a direct reflection of our inner health, particularly our gut. Certain diet-related issues can manifest in various skin conditions. However, it’s important to note that these skin concerns can also be signs of other underlying health conditions. So, if you have persistent, or severe symptoms, you should always consult a healthcare professional.

Dry, flaky skin

Having dry or flaking skin could be a sign of omega-3 deficiencies, according to registered nutritionist Michaella Mazzoni. As well as this, it could be indicating you’re not drinking enough water, or you have deficiencies in certain vitamins and minerals. According to the American Academy of Dermatology, if you’re not getting enough vitamin D and A, niacin, zinc or iron, you could develop excessively dry skin.

Acne and breakouts

If you’re someone that struggles with frequent breakouts, it could be your diet. Studies have shown a potential link between diet and acne, particularly high-glycemic foods (e.g. white rice, white bread and potatoes), sugary drinks and dairy products.

Dull skin

If your skin is looking tired and lacks vibrancy it could be a sign that you have an iron deficiency, a nutrient found in red meat, seafood, beans and leafy greens. You could also be lacking in vitamin C, which is essential for collagen production, and can cause your skin to appear dull.

Premature wrinkling and ageing skin

A diet low in antioxidants can accelerate skin ageing, according to research. Many plant-based foods are high in antioxidants including fruits, vegetables, nuts, seeds and wholegrains. Eating a lot of sugar can also lead to something called glycation, which can damage the collagen and elastin in your skin.

Puffy face

If you often have a puffy face, or under-eye bags, this could be a sign that you’re eating too much salt. High sodium intake can cause water retention which leads to puffiness. Alcohol consumption can also cause puffiness due to its dehydration effects.

Eczema

Food allergies do not cause eczema, however certain foods may trigger eczema flare-ups, according to Allergy UK. An imbalanced gut microbiome may also influence skin inflammation.

Over oily skin

If you have oily skin, it could be a sign that you have a deficiency in vitamin B (found in eggs, wholegrains and nuts) which regulates sebum production. When your glands produce too much sebum, that’s when oily skin occurs. Insulin spikes, caused by high sugar intake, can also lead to excess oil production, while processed foods can clog pores, which again can affect sebum making.

Three beauty experts on what they eat for glowing skin

Cherelle Mukoko, beauty writer and former beauty queen

Her go-tos: Avocado, blueberries, almonds, bone broth and olive oil

“I have tried countless skin treatments – but nothing compares to the power of a good diet when it comes to achieving that radiant, lit-from-within glow. I like to pack my diet with things like avocado, a powerhouse of healthy fats that can help maintain the skin’s moisture barrier, blueberries packed with antioxidants and almonds loaded with vitamin E and essential fatty acids that can help protect against UV damage.

For deeper nourishment, bone broth has been a game-changer for me. It’s packed with collagen, amino acids and minerals that promote skin repair, reduce inflammation and improve elasticity. And there’s olive oil – my ultimate go-to for glowing skin. It’s rich in polyphenols and healthy fats that hydrate from within and fight oxidative stress. I like to incorporate high-quality extra virgin olive oil into my meals.”

Inês Abdalla, founder of Inês Cosmetics

Her go-tos: Fatty fish, nuts and seeds, yogurt, garlic and coconut water

“Dermatologists recommend a Mediterranean-style diet full of healthy fats and antioxidants. I like to eat omega-3 fatty acids that promote hydration and elasticity – sardines, mackerel and salmon, as well as flaxseed, chia seed and walnuts.

Gut-health foods can be good for clear skin, too, especially ones rich in probiotics that can support the gut-skin connection – I like yogurt, kefir and fermented foods like kimchi. Prebiotics like garlic, onions and bananas are good as they feed healthy gut bacteria, which can reduce inflammation-related breakouts. Hydration beyond water is key, too. Coconut water is packed with natural electrolytes for deep hydration, while aloe vera juice can help with skin repair and hydration.”

Alice Henshaw, founder of SKINCYCLES

Her go-tos: Green smoothies, salmon, avocado, olive oil, sweet potato

“Healthy glowing skin starts from the inside out. What we put into our bodies directly impacts the way our skin looks and feels. It’s not just about skincare products; it’s about nurturing skin from within with the right nutrients. I might start the day with a green smoothie packed with spinach, berries, chia seeds and almond milk, followed by an omega-3 rich grilled salmon salad with leafy greens and healthy fats like avocado and olive oil.

For dinner, perhaps roast chicken with broccoli and sweet potatoes. Sweet potatoes are rich in beta-carotene which may help maintain a healthy, radiant complexion, while broccoli provides powerful antioxidants. At the end of the day, it’s all about balance. The key to glowing skin is consistent hydration, nutrient-rich foods and plenty of antioxidants.”

Skin food checklist

Omega-3 fatty acids and other healthy fats

Studies have shown that omega-3s can reduce inflammation and improve skin hydration. Foods rich in these essential fatty acids include:

• Salmon
• Sardines
• Flaxseeds
• Chia seeds
• Walnuts
• Rapeseed oil
• Avocado
• Olive oil

Vitamin A

According to Acne Support (part of the British Association of Dermatologists), vitamin A encourages the growth of new skin cells, and may also reduce acne severity. Foods rich in vitamin A include:

• Carrots
• Sweet potato
• Spinach
• Liver

Zinc

Zinc plays a key role in controlling the production of sebum (which can cause oily skin) and reduce inflammation. Sources include:

• Pumpkin seeds
• Lentils
• Chickpeas
• Beef
• Oysters

Vitamin C

Vitamin C is essential for collagen production and skin brightness, which can help with premature wrinkling and dull skin. Good sources of vitamin C include:

• Avocados
• Oranges
• Bell peppers
• Strawberries
• Kiwi

Iron

Low levels of iron, among other health issues, can lead to pale, dull skin. Foods rich in iron include:

• Spinach
• Lentils
• Red meat
• Quinoa

Antioxidants

Antioxidants help fight oxidative stress – where your body produces too many free radicals, unstable molecules that can damage your cells and DNA. Antioxidant-rich foods include:

• Berries
• Apples
• Pomegranate
• Green tea
• Broccoli
• Leafy greens
• Dark chocolate

Collagen

Collagen is a protein that helps to keep your skin elastic and supple but is also one of the building blocks for your bones, hair, muscles and ligaments, too. We've tested the best collagen supplements to buy to boost your levels, but naturally collagen-rich foods include:

• Beef bone broth
• Eggs
• Fish skin

B vitamins

B vitamins can help improve skin hydration, prevent acne breakouts, and help to maintain collagen levels. The NHS cites vitamin B2 (riboflavin) and vitamin B3 (niacin) as beneficial to skin health. You can find these in:

• Chicken
• Wild-caught salmon
• Beef
• Tuna
• Dairy
• Eggs
• Almonds

Probiotics

As more of us become interested in our gut health, it’s unsurprising to learn that the gut microbiome is a major regulator in our gut-skin axis. That’s why a healthy gut microbiome could support clearer skin and reduce inflammation. Gut healthy probiotics are found in foods like:

• Yogurt
• Kefir
• Kimchi
• Sauerkraut

Achieving glowing, healthy skin isn’t just about the products we apply; it starts from within. A balanced diet rich in essential nutrients, antioxidants, and healthy fats plays a crucial role in maintaining skin hydration, elasticity and overall radiance. From omega-3 fatty acids and vitamin-rich fruits to probiotic-packed foods that support gut health, the right dietary choices can address common skin concerns such as dryness, acne, dullness and premature aging. As the three beauty experts emphasise, nourishing the skin with wholesome, nutrient-dense foods can be just as transformative as any skincare regime. By making mindful choices in our daily meals, we can enhance our skin’s natural glow and maintain long-term skin health.

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