Nourish to Glow

Most people don’t give their skin much thought—until they’re scowling at wrinkles or wobbly bits in the mirror. But your skin is already doing a fabulous job: holding your insides together, protecting you from infection and radiation, and regulating your temperature.

The good news? There’s a lot you can do to keep your skin looking healthy and fresh—and even stave off wrinkles—without splurging on expensive anti-aging creams. Let’s dive into how your diet can help you glow from the inside out.

Alcohol, caffeine, food additives (like flavorings and colorings), salt, sugar, and tobacco are loaded with cell-damaging free radicals. These can wreak havoc on your skin’s health and appearance.

Tip: Ideally, cut them out altogether. But even reducing your intake can make a noticeable difference.

Essential fats found in fish, avocados, nuts, and seeds help keep cell membranes soft and smooth—they’re nature’s perfect skin plumpers.

If the word “fat” still raises concerns, rest assured: scientists now recognize that the old belief “fat is bad for you” was flawed. Eating the right fats is not only safe—it’s incredibly beneficial for your health and your skin.

Stock up on antioxidant-rich fruits and vegetables. These powerhouses support your entire body, slowing down skin aging and degeneration.

Quick strategies:

• Add one extra portion of vegetables to your evening meal each night this week.
• Aim to “eat a rainbow” by choosing a variety of colorful fruits and veggies throughout the week.

Each color group contains unique plant chemicals, and combining them has a synergistic effect—meaning they work better together than alone.

Want plump, glowing skin? Drink more water.

Skin cells need water to stay full and hydrated. Without it, your skin can look shriveled and dull. Water also helps flush out toxins and supports cell regeneration.

Aim for: 2–3 liters of water daily, depending on your activity level and the weather. It’s a simple, free habit that delivers visible results.

Here’s a breakdown of key nutrients and where to find them:

Vitamin C – Collagen production

Foods: Blackcurrants, red peppers, kale, broccoli, kiwis, oranges, spinach, citrus fruits

Antioxidants (A, C, E, Selenium) – Protect collagen and elastin

Foods: Sunflower seeds, almonds, spinach, papaya, asparagus, Brazil nuts, tuna, meats (pork, beef, turkey, chicken), cottage cheese, eggs, brown rice, oats, mushrooms

Vitamin A – Controls keratinization

Foods: Sweet potato, carrots, butternut squash, spinach, kale, romaine lettuce

Vitamin D – Supports immunity and skin health

Foods: Sardines, salmon, tuna, eggs, fortified cereals and margarine
Bonus: Get outside for natural sunlight exposure!

Zinc – Skin cell production and healing

Foods: Venison, fish, lamb, lean beef, turkey, green veggies, oats, nuts, seeds, yogurt, scallops

Essential Fats – Maintain cell membranes

Foods: Oily fish (salmon, sardines, halibut), flaxseed, walnuts, soybeans, tofu

Your skin is your largest organ—about the size of a double bed in surface area—and it absorbs what you put on it.

If your shampoo, conditioner, shower gel, or lotion contains chemicals like parabens or sodium lauryl/laureth sulfate, you may be absorbing synthetic estrogens that disrupt your hormones.

Tip: Look for products labeled “paraben-free” and carefully review ingredient lists.

Conditions like acne, eczema, and psoriasis can often be improved with a targeted nutrition plan. Unfortunately, this approach is rarely discussed in mainstream media.

Adding a single “superfood” won’t fix everything. But a bespoke plan that considers your unique skin and health needs can make a dramatic difference.

Your skin is as unique as you are—and it deserves care that’s just as personalized. If you’re struggling with problem skin or want to feel more radiant from the inside out, I’d be happy to help you create a customized nutrition plan tailored to your needs.

Ready to take the next step?
Reach out and let’s discuss your skin goals, your lifestyle, and how we can nourish your glow—naturally.

Your skin is a reflection of what’s happening inside your body—and nourishing it from within is one of the most powerful things you can do. By making small, intentional changes to your diet and lifestyle, you can support your skin’s natural glow, resilience, and vitality. Whether you’re looking to prevent premature aging, manage a skin condition, or simply feel more confident in your own skin, the journey starts with what’s on your plate.
You deserve to feel radiant, healthy, and empowered—and I’m here to help you get there. Please feel free to contact me.