The simple nutrition habits that help your skin look brighter, smoother, and healthier.

Glow starts from within and your skin will thank you for what’s on your plate.

If you’ve ever looked in the mirror and thought, “Why does my skin look dull today?” or “How do I get that healthy, effortless glow?” — you’re not alone. While skincare products play a huge role in keeping skin hydrated, protected, and balanced, dermatologists agree on one big truth:

A glowing complexion starts with what you eat.

Your skin is your largest organ, and just like your body, it needs the right nutrients to function well. So before you overhaul your entire routine, it may be worth visiting your fridge or pantry first.

Below, we break down dermatologist-approved foods that nourish your skin from the inside out, plus how to pair good nutrition with a daily skincare routine for maximum radiance.

Why Your Diet Matters for Your Skin

Before diving into the delicious list of glow-boosting foods, let’s talk about why diet matters.

Every day, your skin deals with:
✓ UV exposure
✓ Pollution
✓ Stress
✓ Hormonal changes
✓ Lack of sleep
✓ Blue light
✓ Dry air
✓ Aging

Behind the scenes, your skin cells are constantly repairing, renewing, and protecting your barrier. And to do this, they rely on nutrients pulled directly from the foods you eat.

Dermatologists often highlight five key skin-supporting functions influenced by diet:

1. Collagen production

Vitamin C, amino acids, and antioxidants help your body build and protect collagen - the protein that keeps skin plump and youthful.

2. Hydration regulation

Healthy fats help retain moisture and keep your skin barrier strong.

3. Inflammation control

Inflammation is behind many skin concerns: breakouts, redness, eczema, premature aging. Anti-inflammatory foods help calm this.

4. Oil balance

Certain vitamins and minerals help regulate sebum production, reducing acne and dryness.

5. Oxidative stress defense

Free radicals break down collagen and dull the complexion. Antioxidants fight back, keeping your skin brighter and healthier.

In short: You can’t out-skincare a poor diet. What you feed your body shows up on your skin.

Dermatologist-Approved Foods for Healthy, Glowy Skin

Here are the foods that experts consistently recommend and exactly why your skin loves them.

1. Fatty Fish (Salmon, Sardines, Mackerel)

Key nutrients: Omega-3 fatty acids, protein, zinc, vitamin E

Fatty fish are often the top recommendation for skin health and for good reason.

Why your skin loves it:

• Omega-3s reduce inflammation and redness

• Strengthen the skin barrier

• Improve hydration

• Calm eczema-prone or sensitive skin

• Support smoothness and elasticity

If your skin feels dry, tight, or easily irritated, adding fatty fish to your meals 2–3 times a week can make a noticeable difference.

2. Avocado

Key nutrients: Healthy fats, vitamin E, vitamin C, antioxidants

Avocados are basically nature’s moisturiser.

They help to:

• Fortify your skin’s lipid (fat) barrier

• Boost hydration

• Soften skin

• Improve elasticity

• Defend against oxidative stress

Try adding avocado to toast, smoothies, or salads for a delicious glow-supporting boost.

3. Berries (Blueberries, Strawberries, Raspberries, Blackberries)

Key nutrients: Vitamin C, anthocyanins, antioxidants, fiber

Berries pack powerful antioxidant protection in every bite.

Benefits for your skin:

• Protect collagen from damage

• Brighten complexion

• Support healing

• Promote even tone

They make an excellent breakfast or snack swap if you’re trying to support clearer, more radiant skin.

4. Nuts & Seeds (Almonds, Sunflower Seeds, Walnuts, Chia, Flaxseed)

Key nutrients: Vitamin E, selenium, zinc, healthy fats

These small but mighty nuts and seeds nourish your skin in multiple ways.

They can help:

• Prevent dryness

• Support moisture retention

• Reduce acne-causing inflammation

• Speed up healing

• Provide antioxidant protection

A small handful per day is enough to give your skin a significant nutrient boost.

5. Leafy Greens (Spinach, Kale, Bok Choy)

Key nutrients: Vitamin A, iron, folate, antioxidants

Leafy greens are superstar foods for overall health and your skin reaps the rewards.

They support:

• Cell turnover

• Natural glow

• Even tone

• Reduced dullness

Iron also ensures your skin gets enough oxygen, keeping it bright and healthy.

6. Citrus Fruits & Kiwi

Key nutrients: Vitamin C, antioxidants

Vitamin C-rich fruits help your skin stay firm, smooth, and glowing.

Benefits include:

• Supporting collagen production

• Helping fade dark spots

• Protecting skin from free radicals

• Brightening the complexion

Kiwi is especially powerful, it contains more vitamin C per gram than oranges.

7. Sweet Potatoes & Carrots

Key nutrient: Beta carotene (converted to vitamin A)

Vitamin A is essential for:

• Smoother skin

• Better texture

• Less flakiness

• A healthy, functioning barrier

These foods act almost like a natural “glow filter” by giving your complexion a subtle radiance when consumed consistently.

8. Probiotic-Rich Foods (Yogurt, Kefir, Kimchi, Sauerkraut)

Key benefit: Balancing the gut–skin axis

Skin and gut health are deeply connected. When your gut microbiome is balanced, it shows up on your skin through:

• Reduced inflammation

• Fewer breakouts

• Smoother texture

• Improved barrier function

Adding just one serving of probiotics per day can help strengthen this internal balance.

9. Green Tea

Key nutrient: EGCG antioxidants

This soothing drink offers powerful skin benefits.

It helps to:

• Reduce redness

• Calm irritation

• Protect collagen

• Minimize damage from UV exposure

• Support a healthier, even-toned complexion

Tip: Drink it hot or iced, either way, your skin wins.

10. Water-Rich Fruits & Veggies (Watermelon, Cucumber)

Key benefit: Hydration

Staying hydrated isn’t only about drinking water, it’s also about consuming foods high in water.

These help maintain:

• Plump, hydrated skin

• Better elasticity

• Softer texture

Perfect for hot or humid weather when your skin needs extra hydration.

Foods That May Sabotage Your Glow (In Moderation)

It’s not about restriction, just awareness. These foods are fine occasionally, but too much may affect your skin:

1. High-glycemic foods (white bread, sugary drinks, pastries)

Can cause spikes in blood sugar → increased oil production → breakouts.

2. Excess dairy

For some people, dairy can worsen hormonal acne.

3. High-sugar foods

Sugar binds to collagen through glycation, making skin stiffer and older-looking.

4. Alcohol

Dehydrating and inflammatory often leads to dullness and puffiness.

Balanced meals + conscious choices = much happier skin.

Easy ‘Glow From Within’ Daily Additions

Here are simple, no-fuss ways to nourish your skin daily:

• Add berries and chia seeds to your breakfast bowl

• Drink green tea instead of soda

• Have salmon for dinner twice a week

• Swap chips for a handful of almonds or walnuts

• Add leafy greens to your lunch

• Snack on citrus or kiwi

• Add sweet potato or carrots to your meals

• Include one probiotic food per day

Even small changes can lead to big improvements over time.

How Diet and Skincare Work Together

While food nourishes your skin from inside, skincare protects and strengthens it from the outside, especially your barrier.

A healthy barrier keeps moisture in, keeps irritants out, and helps your skin stay soft, smooth, and resilient. Diet builds the foundation, but daily stressors – sun, heat, pollution, and dry air can wear that glow away. That’s where a gentle, targeted skincare routine comes in. Start with the Revive Manuka Cleanser to remove impurities without stripping, tone with the Nourishing Manuka Toner to rebalance and prep the skin, then apply the Hydrating Manuka Serum to deliver concentrated active nutrients where your skin needs them most. Use the Restoring Manuka Eye Gel to soothe and hydrate the delicate eye area, and finish with either the rich Intense Moisturiser for deep, long-lasting hydration or the lightweight Vitamin Enriched Manuka Moisturiser for a dewy, everyday glow. Together, this lineup helps lock in moisture, calm irritation, and make sure the benefits of your “glow-from-within” diet actually show up on the surface.

Your skin needs both:
Nutrition inside + nourishment outside.

A Simple Path to Healthier, Glowing Skin

Healthy, glowing skin isn’t just about the products you use, it’s also about the foods you choose. By filling your meals with nutrient-dense, skin-supporting ingredients, you’re giving your skin exactly what it needs to look its best.

Try incorporating these dermatologist-approved foods for a month and watch how your skin responds: more radiance, smoother texture, and better overall balance. And if you pair good nutrition with a gentle, barrier-friendly routine, your glow will only get better.