We all want glowing, radiant skin, and many of us pour time and money into facials, skincare,
gua sha, injectables, and supplements, while avoiding the things we know won’t help, like
sunbeds or makeup wipes. But what if we looked at the low-hanging fruit: nourishing our skin
from within?

Skin; More Than Meets The Eye

Our skin is the largest organ (fun pub quiz fact!) and can weigh up to 3.5 kg, more than some
Pilates weights. In the same way our diet can influence other organs like our liver, brain and
kidneys, our skin can certainly be impacted by what we put into our bodies.
The skin is a complex organ with many functions such as acting as a barrier and preventing
excess internal water losses, protecting the body from external environmental factors such as
pollution and free radicals.
The skin has three layers; one helps with insulation, warmth, and cushioning to prevent injury.
To function well, it needs strength and fuel from a balanced nutrient intake.
Hormones play a huge role too, for example, oestrogen can give us that pregnancy glow, but
monthly hormone shifts can trigger blemishes. Supporting our hormonal health through our
diet can promote skin health.

Skin often gives away how we’re feeling inside, such as looking grey, or a darkness undereye or
when someone is at their healthiest, with a healthy glow. How can we achieve this glow?
Personally, I love using the GLOW framework for skin health (credit to Dr Thivi Maru)
G.L.O.W

• G – Greens – Add a rainbow of green or brightly coloured foods rich in antioxidants like
  vitamin C to fight free radicals and support collagen production.
• L – Lean protein – Aim for a protein source at each meal. Protein provides the amino
  acids your body uses to build collagen and keep skin firm and bouncy.
• O – Oils – enjoy the good fats! (omega-3s from salmon, walnuts, chia, flaxseed) to
  support skin hydration and elasticity. Without them, our skin would be dry and flaky.
• W – Wholegrains – Choose fibre-rich whole grains to feed your gut microbiome, which
  indirectly nourishes your skin microbiome. A balanced gut helps your body absorb
  skin-loving nutrients. When gut bacteria are off-balance, toxins may build up and show
  as breakouts. There have been links associated with increased sugar intake and acne,
  and cutting back on refined sugar like sweets, chocolates and cakes may help here.
  

To Get Us That Glowing Skin

Here’s a few more tips go hand in hand alongside the GLOW structure:

• Generally balancing your plate is important too. If we are lacking nutrients, our skin will
  let us know. Take for example when deficient in iron, you might notice an itchy scalp and
  skin, and potentially hair loss so eating enough red meat, leafy greens, and beans will be
  supportive. This shows that including all food groups is key.
• As with most dietary advice in our blogs, we focus on what we can add to our diet
  instead of what to remove. Fad diets such as the keto diet won’t help. In fact, with this
  diet you will actually lose facial fat, and can even get a skin irritation known as the
  keto-rash!
• Hydration is key. Water helps maintain skin elasticity and supports nutrient transport.
  While drinking more water won’t erase wrinkles, dehydration can make skin look dull and
  tired

Supplements & Skincare; The Marriage Of Both

However, for full transparency let’s not expect miracles with our diet and our skin. This blog
focuses on the impact that diet can have on our skin, but knowing that it is multifactorial and
impacted by many factors such as sleep, exercise, genetics, hormones, even your profession
and where you live and what is in the air! Skincare matters too.

For example, vitamin C and A are often better absorbed topically than through food alone. Pairing great skincare with a nourishing diet gives your skin the best chance to glow. For some people, even doing all the right things may not work, and support from a dermatologist may be needed.

Try starting with one simple GLOW swap, add a colourful salad with salmon or beans, or toss
walnuts into your morning oats. For inspiration, check out Aoife’s Kale & Apple Salad, rich in vitamin C, leafy greens, and omega-3s from walnuts. Pair it with salmon or chickpeas for a skin-friendly meal.

Written By; Lorna Ryan, Registered Dietician