Nutritionist identifies everyday foods that are key to radiant, glowing skin

17 July 2023 , 14:45

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Expert shares the foods we can incorporate to give us a healthy and natural glow (Image: Getty Images/iStockphoto)

Investing time and care into your skin is something not to take lightly but with hundreds of different products out there it can get a little mind-boggling to work out what you should be using on your face and what to avoid.

Although, it's no secret that the foods we eat also affect our skin's appearance and texture. You could invest in the best skincare in the world but foods that are high in salt and sugars can be the cause of dryness and breakouts and erase all product benefits. If you want glowing skin - something we're all after this summer, people are being advised to consume foods rich in vitamin A, C, and E. These will also promote collagen growth as well giving us a plump letting food do all the hard work for us.

These foods can be the secret to glowing skin, recommended by health and nutrition expert Ashleigh Tosh (Getty Images)

Health and nutrition expert Ashleigh Tosh from meal prep website explained: "The foods we eat can play a massive part in the appearance of our skin and as it's our body’s largest organ it's important we take care of it.

"We all know foods that are high in sugar and salt can break us out but there are also foods that provide benefits to our skin like tomatoes and bell peppers as they contain things like vitamin C and collagen.

"It's important to increase our collagen intake as we age because our body finds it harder to produce it as we get older. It's one of the key structural proteins that's responsible for the elasticity in our skin which is what makes it appear brighter."

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The right foods can give you the vitamins you need to promote healthy skin, and incorporating some of these may be the secret to gorgeous glowing skin - and might save a few pennies on skincare too. So here's a look at some of the top foods the expert recommends adding to your diet, to give your skin a radient boost...

Bell peppers

"Bell peppers are rich in vitamin C and are an antioxidant which are both important for building collagen in the skin. This is what keeps the elasticity in your skin, helping you look youthful." Ashleigh explains.

Fatty fish

Next up, helping give us that healthy glow is fish. Ashleigh recommends: "Fish is high in omega 3 and these fatty acids help to keep your skin hydrated, supple and can reduce inflammation. Try incorporating different sea foods into your diet like cod and salmon and your skin will be glowing in no time!"

Walnuts

However, if you're not a fan of fish, Ashleigh suggests walnuts are a great alternative that are also high in omega 3.

"They contain high levels of vitamin E which can prevent skin damage. Walnuts are really easy to weave into your diet, they can be enjoyed as a snack or sprinkled on top of porridge, yoghurt and incorporated into things like salads and pancakes."

Almonds

Another one for plump skin is Almonds and the easy snack does wonders for our skin.

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She explains: "Almonds are also beneficial for the skin due to their high levels of linoleic acid. This promotes plumpness of the skin and can help it to appear softer and smoother. Incorporate almonds into your diet as a quick grab and go snack throughout the day."

Cucumbers

We all know that water is an essential part in having healthy skin so it's no surprise that water-rich foods like cucumbers and watermelons are a great way to consume more water.

"Increasing your overall water intake improves the skin's hydration." She adds.

Avocados

This will be good news for the avocado on toast lovers!

Ashleigh claims: "This fatty fruit is high in both vitamin C and A which are responsible for repairing the skin and preventing dryness. Easy ways to include avocados into your diet is to enjoy some avocado toast, have it with eggs or substitute it with mayonnaise for a healthier alternative."

Tomatoes

Finally, Ashleigh recommends tomatoes which help as an antioxidant.

"Try adding tomatoes to your diet through salads, use them in sauces and soups or even scramble them into eggs. Tomatoes are rich in lycopene which is an antioxidant. It can help undo the damage to collagen and promote its health which is key to healthy, radiant skin."

Next time you do your weekly food shop, pick up a few of these and your skin will thank you for it!

Niamh Kirk