The Link Between Nutrition & Glowing Skin

Glowing skin really does start from within! Nutrition can play a vital role in the overall health, look and feel of our skin. It is therefore important to ensure you are eating a well-rounded whole food diet for your skin to thrive.

Below, we’ve listed a range of nutrients and how they’re linked to skin health – plus what foods you can find them in.

Vitamin C

The benefits: Did you know collagen cannot form in the body without vitamin C? An everyday essential vitamin, vitamin C is the backbone of many healthy bodily functions and helps us to achieve clearer skin.
Found in: Oranges, broccoli, mangoes, oranges, brussels sprouts, cauliflower, potatoes, and kale.


The benefits: Collagen has some major benefits for contributing to glowing skin and overall health. Foods with high amounts of collagen can help you improve skin elasticity and smoothness, joint pain, and support a healthy gut.

Found in: Bone broth, beef, fish, and chicken.


The Benefits: Selenium assists in the process of neutralising free radicals that can lead to the appearance of fine lines and wrinkles, while playing an important role in the process of thyroid function and metabolism.
Found in: Brazil nuts, fish, pork, beef, turkey, eggs, sunflower seeds, and brown rice.

Folic Acid

The Benefits: Folic acid assists with cell division, or in other words – the development of healthy skin cells. It also helps fight wrinkles, fine lines, and signs of free radical damage.
Found in: Dark leafy greens, broccoli, asparagus, kidney beans, and avocado.

Vitamin E

The Benefits: Protecting your skin from free radical cell damage, vitamin E is essential for supporting healthy cell repair and growth.
Found in: Almonds, pine nuts, avocado, green leafy vegetables, Brazil nuts, and salmon.

Healthy Fats/Omega-3

The Benefits: Healthy fats and omega-3s have anti-inflammatory properties and assist with skin conditions caused by inflammation such as eczema. Good fats derived from foods such as avocados are also packed with vitamin E which protects your skin from free radical damage.
Found in: Oily fish, linseed, chia seeds, walnuts, and avocados.


The Benefits: Zinc is rich in anti-inflammatory properties which ultimately assist in the healing of inflammatory-related skin conditions such as acne and eczema.
Found in: Meat, shellfish, seeds, eggs, dairy, nuts, seeds, legumes, and whole grains.

Vitamin A

The Benefits: Vitamin A is a highly effective antioxidant that helps your skin look radiant and glowing. It does this by assisting in the function of your skin’s oil glands while supporting the healing process of blemishes such as acne scars.
Found in: Eggs, orange and yellow vegetables & fruits, broccoli, and dark leafy greens.

In Summary

By knowing what vitamins and minerals we are consuming through our diet, we can ensure we are getting exactly what our body needs to thrive!
If you’re looking to support healthy and glowing skin from within, take note of the foods your skin can benefit from the most when planning your meals. You’ll have amazing, compliment-worthy glowing skin in no time!