Ever wondered why some people seem to have a natural, effortless glow? The answer could lie way beneath the surface. While a good skincare routine and the right products are both essential, what you eat can also help you achieve radiance from the inside out. Your skin is the largest organ in your body, and it relies on a steady supply of vitamins, minerals, healthy fats, and antioxidants to stay vibrant, hydrated, and resilient.

When your diet is rich in skin-supportive nutrients, your complexion reflects it: smoother texture, stronger elasticity, fewer breakouts, and a healthy, luminous glow. Here are five powerhouse ingredients I recommend to help your skin thrive in all seasons.

1. Avocados – Your Skin’s Best Edible Moisturiser 

Packed with healthy monounsaturated fats, avocados help keep your skin supple and moisturised. They also provide vitamin E, an antioxidant known for helping protect skin from environmental stressors. Adding half an avocado to your lunchtime wrap or blending it into a smoothie can support skin softness and hydration from within.

2. Berries – Antioxidant Superstars

Blueberries, strawberries, raspberries, and blackberries are bursting with antioxidants, particularly vitamin C and polyphenols. These nutrients help defend the skin against oxidative stress—one of the main contributors to dullness and premature aging. Vitamin C also supports collagen production, which keeps your skin firm and youthful. A cup of mixed berries with a healthy Greek yoghurt, or stirred into your morning oats is the perfect snack for your skin.

3. Sweet Potatoes – Natural Glow Enhancers

Sweet potatoes are one of the richest sources of beta-carotene, a plant pigment your body converts into vitamin A. Vitamin A helps support skin cell turnover, promoting a fresher, brighter complexion. Beta-carotene also acts as a natural shield, helping protect the skin from the effects of everyday stressors. A serving of roasted sweet potatoes is a delicious way to feed your glow.

4. Fatty Fish – Omega-3s for Calm, Hydrated Skin

Salmon, sardines, mackerel, and trout are packed with Omega-3 fatty acids—essential fats that help support the skin barrier. A healthy barrier helps retain moisture and keeps the skin looking plump and smooth. Omega-3s also help maintain a balanced complexion and can help minimise irritation. Aim for 2–3 servings per week to support your skin from the inside out.

5. Nuts & Seeds – Tiny Powerhouses for Smooth Skin

Walnuts, almonds, chia seeds, and flaxseeds deliver a mix of healthy fats, zinc, and vitamin E—all essential for maintaining skin structure and supporting its ability to recover from everyday stress. Just a small handful per day can support overall skin health and give your complexion a natural, nourished glow.

Glowing skin isn’t just about what you put on your face—it’s also what you put on your plate. By incorporating nutrient-dense, skin-supportive foods like avocados, berries, sweet potatoes, fatty fish, and nuts and seeds, you can nourish your skin at the cellular level and reveal a healthier, brighter complexion from within.