Your skin isn’t just there to look good — it’s actually the largest organ in your body and can be a pretty good reflection of your overall health. When something’s off, like a nutrient deficiency, it often shows up first on your skin. To keep that glow and keep your skin feeling as good as it looks, you need the right balance of proteins, carbs, fats, vitamins, and minerals to support things like cell renewal and repair. By making a few small tweaks to your diet and daily habits, you can seriously improve how your skin feels and looks.
While we need just tiny amounts of some of these nutrients, they can have a huge impact. Let’s dive into how the right ones can help you achieve that glowing complexion!
Vitamin C
You’ve probably heard of Vitamin C when it comes to fighting off a cold, right? But this powerhouse nutrient is just as amazing for your skin. In fact, it’s a total hero when it comes to skincare! Vitamin C is known for its powerful antioxidant properties, and it’s a star ingredient in so many skincare products for a good reason. It helps neutralize free radicals caused by UV exposure and pollution, both of which are major culprits behind premature aging and hyperpigmentation. And here’s the best part: Vitamin C also plays a huge role in collagen production, which is what keeps your skin plump, firm, and youthful-looking.
So, how do you get more Vitamin C? It’s easier than you think. Think bright, colourful fruit and veggie salads! Citrus fruits like oranges and grapefruits are obvious choices, but don’t forget about kiwis, strawberries, and even cruciferous veggies like broccoli, Brussels sprouts, cabbage, and cauliflower. And yes, peppers and tomatoes are also packed with Vitamin C, so get creative with your meals!
While it’s rare to be Vitamin C deficient, when it happens, it can lead to scurvy, which slows wound healing and messes with collagen production. That’s why getting enough of it is essential for keeping your skin strong and healthy.
Recipe: Citrus & Kiwi Salad with Grilled Chicken
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Ingredients: Mixed greens, orange slices, grapefruit slices, sliced kiwi, red onion, grilled chicken breast, and a light honey-mustard vinaigrette.
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Vitamin C Boost: Oranges, grapefruits, and kiwis are packed with Vitamin C.
- How to Make: Toss the greens, citrus fruits, kiwi, and red onion together. Top with grilled chicken and drizzle with a homemade honey-mustard vinaigrette (mix honey, Dijon mustard, olive oil, and lemon juice). Enjoy!
Zinc
Zinc is a total MVP for your skin, hair, and nails. This powerful mineral is known for its anti-inflammatory and antibacterial properties. When your zinc levels are off, you might notice dry, cracked skin, slower healing, or even issues with hair growth and nails. Zinc helps regulate oil production in your skin, promotes faster healing, and strengthens your skin’s natural barrier — all key for keeping your complexion looking its best.
Want to load up on zinc? Go for foods like red meat, poultry, shellfish, legumes, nuts, seeds, and whole grains. These not only boost your overall health but also help support glowing skin!
If you’re plant-based, you might need to be a little more mindful of your zinc intake. That’s because phytic acid, found in whole grains and legumes, can make it harder for your body to absorb zinc. If you're not getting enough from food, a low-dose supplement (around 15mg) can help keep your skin — and overall health — radiant.
Recipe: Prawn & Chickpea Stir-Fry
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Ingredients: Prawn, chickpeas (canned or cooked), bell peppers, courgette, garlic, olive oil, soy sauce, and sesame seeds.
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Zinc Boost: Prawns, chickpeas, and sesame seeds.
- How to Make: Stir-fry prawns and chickpeas with bell peppers, courgette, and garlic in olive oil. Season with soy sauce and sesame oil. Top with sesame seeds just before serving. You can pair it with brown rice or quinoa for a complete meal.
Vitamin E
Vitamin E is one of those nutrients that’s great for your skin on so many levels. It's packed with antioxidant power, which means it helps protect your skin from the damage caused by free radicals — especially those from UV exposure. This is key for preventing premature aging and skin damage from the sun. On top of that, Vitamin E can reduce inflammation, calm irritated skin, and even help with wound healing. Plus, it plays a role in producing sebum, which is the natural oil your skin makes to stay hydrated and smooth. Without enough Vitamin E, your skin might end up looking dry and lackluster — definitely not the look we’re going for!
Getting enough Vitamin E in your diet is pretty simple. Just include foods like olive oil, avocado, nuts, seeds, and salmon. And the best part? You don’t need to go overboard. A few servings of these foods here and there will help your skin stay moisturised and resilient.
Recipe: Avocado and Salmon Salad
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Ingredients: Grilled salmon, avocado, mixed greens, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, and pumpkin seeds.
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Vitamin E Boost: Salmon, avocado, olive oil, and pumpkin seeds.
- How to Make: Grill or pan-sear the salmon, then serve it on a bed of mixed greens with avocado, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and sprinkle with pumpkin seeds for a little crunch.
Vitamin D
You probably know that Vitamin D is key for bone health, but did you know it’s just as important for your skin and hair? Yep, if you’re not getting enough Vitamin D, it can make skin conditions like eczema, psoriasis, and acne worse — and it could even contribute to hair loss. This vitamin plays a big role in helping your skin cells renew and repair, and it’s essential for tissue healing and wound recovery. Plus, it supports your immune system and helps with hair follicle function, so you definitely want to make sure you're getting enough of it!
So, how can you boost your Vitamin D intake? Well, you’ll find it in foods like oily fish (think salmon, mackerel, or sardines), eggs (especially the yolks!), red meat, mushrooms, and even fortified cereals.
But here’s the thing — it's tough to get all the Vitamin D you need from food alone. The good news? Your skin can actually make Vitamin D when it’s exposed to sunlight, specifically UVB light. From April to September, soaking up a little sunshine (along with a balanced diet) is usually enough to meet your needs. But from October to March, you might need a little help from a Vitamin D supplement to fill in the gaps — especially if you’re not getting enough from food or sunlight. If you have a deeper skin tone or prefer to keep your skin covered, it's a good idea to take a supplement year-round to maintain healthy levels and avoid deficiency.
Recipe: Egg and Mushroom Scramble
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Ingredients: Eggs (with yolks!), mushrooms, spinach, olive oil, and a sprinkle of feta cheese.
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Vitamin D Boost: Eggs and mushrooms.
- How to Make: Sauté sliced mushrooms in olive oil until golden, then add spinach and cook until wilted. In a bowl, whisk eggs and pour over the veggies. Scramble everything together until cooked through, and sprinkle with crumbled feta for extra flavor. This meal is perfect for breakfast or brunch and packs in both Vitamin D and protein to start your day right.
Nourish, Balance, Glow
Healthy, glowing skin really starts from the inside out, and that means fueling your body with the right nutrients. Eating a variety of nutrient-packed foods — like the ones we’ve talked about — will keep your skin looking fresh and radiant. Now, you might be wondering how our PMS & Hormone Balance Blend fits into all of this. Well, it’s not just about balancing hormones — those carefully selected micronutrients in the blend actually work in harmony with your diet to give your skin that extra love and support it deserves. So, you’re not just taking care of your hormones, you’re also giving your skin a boost.