Foods to Help Your Skin Glow

Author: Alyce Cimino  

Winter is a time we rug up and cover up in an attempt to warm up. It is also the time that our skin can do with a little extra love and attention to have it glowing and beaming with health. Our skin is our biggest organ and plays such a vital role in our health and wellbeing. It helps by protecting our vital organs from external pathogens, keeps our insides safe and can even tell us stories about how our insides are feeling! Using these foods to support health is an easy way to have your insides happy and your skin glowing.


Filtered water

The human body is composed of almost 70% water! We require water for so many different bodily functions; moving toxins out of the body, electrolyte balance, lung health, heart health, digestive health, brain health – our skin requires water to stay hydrated, plump and supple. Even as the weather cools, it is important to monitor your water intake and boost intake as needed, this can help create that gorgeous glow everyone dreams of. If it’s a little too cold to have that extra glass of water, try warming the water up and adding a sprig of mint or a slither of lemon, or have a herbal tea!


Fermented foods

Good bacteria, those tiny tiny little bugs that our digestive system love! With good bacteria and a happy digestive system, happy skin should follow. Pre and Probiotics can be a helpful addition into daily routine! Sauerkraut, a little kombucha and a spoonful of natural yoghurt can make our digestive systems very happy.


Good fats

We require good quality wholefood and unrefined fats to provide the human body with essential fuel but good fats can also give our skin that delicious glow. Including foods such as nuts and seeds, small oily fish such as sardines, mackerel, olive oil, coconut oil and avocado can all support our skin health and provide the body with essential nutrients.   



Protein, both animal and plant based proteins provide the body with essential amino acids which are the building blocks for energy production and cellular repair. Protein also contains the amino acids which can support collagen production. The added bonus of enjoying clean (organic and grass fed meat and organic plant protein) is the added minerals such as zinc that further support skin health.




Fibre is our body’s natural scrubbing brush, pulling toxins from our digestive system and removing them out of the body. By increasing fibre sources (soluble and insoluble) can help to create a happy digestive system and therefore happy skin. Simple steps such as enjoying organic nuts and seeds; LSA, chia seeds, linseeds/flaxseeds, wholegrains and fresh fruit and vegetables can all support your daily fibre intake.


Vitamin C rich foods

Vitamin C is essential for skin health and one of the key nutrients for collagen production. Winter produce generally contains higher levels of Vitamin C than summer produce as we naturally require higher amounts of Vitamin C to support our overall immune health and with the added bonus of gorgeous skin why not! Organic foods such as capsicum, red peppers, berries, kale and other citrus fruits it is easy to give your diet a little boost.


Pumpkin seeds and other seeds

Seeds, they are the perfect pantry staple and they are a nutrient powerhouse! These little gems are bursting with essential minerals that can benefit not only skin health but overall health. Pumpkin seeds, also known as pepita seeds are a delicious source of zinc! Zinc is an essential nutrient for skin health and it can also support wound healing making it a perfect skin nutrient. Typically you will find 7.64mg of zinc per 100g! An easy way to add Pumpkin seeds into your daily routine is to try a pumpkin seed paste (similar to almond butter), add into a smoothie, roughly chop and sprinkle over muesli or add to a trail mix to snack on.



Often an over looked veggie and in my opinion oh so delicious with organic peanut butter. But did you know that celery stems are naturally high in silica? Silica is a mineral that not only supports skin health but also hair and nails! If you are looking to add celery into your routine it is an easy one to snack on, or add it into a juice or smoothie for a little variation.


* Always speak to your health professional before adding health supplements into your daily routine.  


Written by Alyce Cimino

Alyce Cimino (BHSc Naturopathy) is a qualified Naturopath with a passion for nutrition, food as medicine and helping others achieve their health goals towards a happy and healthy lifestyle. Alyce believes health begins with delicious whole foods and in her spare time you can find her in the kitchen creating something deliciously healthy or at the beach enjoying the sunshine and ocean.

Alyce has a love for herbal teas, but all teas are better with a little raw cheesecake on the side.

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