Feed Your Skin For A Glowing Complexion

Welcome to the ultimate guide to inner beauty, where we uncover the secrets to achieving a glowing complexion by feeding your skin from within. In a world obsessed with external appearances, it's time to shift our focus to what truly matters – nourishing our skin from the inside out.

Your skin is a reflection of your overall health and wellbeing. With the right nutrients, hydration, and lifestyle choices, you can unlock your skin's natural radiance and achieve that enviable glow. This guide will take you on a journey to discover the power of inner beauty and how it can revolutionise your skincare routine.

The Importance of Nutrition for Skin Health

Your skin is the largest organ in your body and serves as a protective barrier against environmental factors. It's also a reflection of your overall health and wellbeing. Just like any other organ, your skin requires proper nutrition to function optimally and maintain its youthful appearance.

When it comes to skincare, we often focus on external products and treatments. However, true beauty starts from within. The food we eat plays a significant role in how our skin looks and feels. By nourishing our bodies with the right nutrients, we can support our skin's natural processes and achieve a healthy, radiant complexion.

Foods to Incorporate into Your Diet

A colourful, balanced and healthy diet is key to ensuring you're getting the necessary nutrients, minerals and antioxidants that play a pivotal role in nourishing and protecting your skin. To help you create a well-rounded diet, we will explore the different types of foods, antioxidants and vitamins to incorporate for clear and healthy skin. 


Brightly coloured fruits and vegetables are rich in beta-carotene and lycopene, which are full of antioxidants and vitamin A. The below foods help to protect the skin from free radicals, which damages collagen and elastin, in turn promoting a more radiant and clear complexion:

  • Carrots

  • Kale

  • Pumpkin

  • Papayas

  • Mangoes 

  • Sweet Potato

  • Raspberries

  • Leafy Greens

  • Watermelon

  • Celery

Silica Rich Foods

Silica is often known as the "beauty mineral" with it's ability to increase skin elasticity, and encourage nail and hair growth. To promote healthy and plump skin, incorporate these foods into your diet:

  • Oats

  • Rice and Wheat Bran

  • Green Beans

  • Cucumbers

  • Spinach

  • Strawberries

  • Bananas

  • Leafy Greens

  • Brown Rice

Polyunsaturated Fatty Acid

Healthy fats are rich in omega-3 and omega-6 fatty acids, which help maintain the skin's natural moisture barrier and reduce inflammation. These fats also support collagen production, leading to a plump and youthful complexion. Try incorporating the following foods into your diet:

  • Chia Seeds

  • Nuts

  • Mackerel

  • Salmon

  • Tuna

  • Avocados

Prebiotics and Probiotics

Clear skin and gut health go hand in hand. An unhealthy gut can promote the development of dermatitis, psoriasis, acne, dandruff, and even skin cancer. When your gut is healthy, your skin will reflect it, so here are some Prebiotics and Probiotics to include in your diet: 

  • Chickpeas

  • Fermented milk, e.g. kefir, Yakult 

  • Garlic 

  • Kombucha 

  • Lentils 

  • Miso 

  • Onions 

  • Sauerkraut

  • Yogurt

Essential Nutrients for a Glowing Complexion

To achieve a glowing complexion, it's essential to incorporate certain nutrients into your diet. These nutrients provide the building blocks for healthy skin cells and support collagen production, which is vital for maintaining elasticity and preventing premature aging. 

Vitamin C: This powerful antioxidant helps protect the skin from free radicals, which can damage collagen and lead to wrinkles and dullness. Citrus fruits, berries, and leafy greens are excellent sources of vitamin C and should be included in your daily diet.

Vitamin E: This vitamin helps moisturise and protect the skin from oxidative stress. Nuts, seeds, and avocados are rich in vitamin E and should be incorporated into your meals and snacks for a glowing complexion.

Zinc: This is a crucial nutrient for skin health, which plays a role in collagen production, wound healing, and regulating oil production. Oysters, beef, and pumpkin seeds are all rich in zinc and can be incorporated into your meals to support a healthy complexion.

Hydration and Its Impact on Skin Health

While proper nutrition is essential for healthy skin, hydration is equally important. Water makes up a significant portion of our skin, and staying hydrated ensures its proper functioning. Dehydration can lead to dryness, flakiness, and a dull complexion. 

Make it a habit to drink enough water throughout the day. Aim for at least eight glasses, but adjust it according to your activity level and climate. Additionally, include hydrating foods in your diet, such as watermelon, cucumbers, and leafy greens, which have a high water content. 


Glowing Skin Superfoods

Help promote collagen production in your dermal layers with the Vanessa Megan Marine Collagen & Astaxanthin Skin Boost powder. This potent blend of natural ingredients, features bioactive marine collagen peptides, which help to support skin, joint, bone and digestive health.

Hyaluronic acid aids in lubricating and moisturising the skin from within; astaxanthin for immune system and skin health; beetroot to boost blood flow; and powerful antioxidants blueberry and kakadu plum to help reduce oxidative stress, protect your cells from environmental damage and support cell turnover.

Each serve provides a potent hit of vitamin c and collagen to promote stronger, healthier nails & hair and smoother, firmer skin. Sweetened only with natural monk fruit, this powder has a fruity berry flavour so you don't disrupt your diet.

Skin Boost Protein Ball Recipe 

1 cup peanut butter - smooth
1/4 cup honey or another liquid sweetener of choice
1/2 cup rolled oats 
1/4 cup desiccated coconut
1/2 cup Astaxanthin & Marine Collagen
Skin Boost
1/2 cup desiccated coconut


  1. Place the peanut butter and honey in a large bowl and mix together
  2. Add the oats, 1/4 cup of desiccated coconut and 1/4 cup of the collagen powder
  3. Using a wooden spoon or a spatula, start combining all of the ingredients - it should be slightly sticky, with a consistency where it can be rolled into balls
  4. Roll heaped tablespoons of the dough into balls, and then roll in the extra desiccated coconut to coat
  5. Place the balls in the fridge to firm up
    And you're done! Store in the fridge in an airtight container, or freeze them for a longer life (they can last up to 3 months!)

Embrace the power of inner beauty and radiate confidence like never before. Your skin is a reflection of your overall health, so prioritise nourishing it from within. With the right nutrients and self-care practices, you can achieve a glowing complexion that makes you feel beautiful inside and out.




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