The foods to eat for glowing winter skin

Here’s what to eat so you glow from the inside out.
Published 30 June 2019 | Updated 7 August 2021

The change in seasons can often wreak havoc on our complexions, as we struggle to adjust to the change in temperature and humidity. During winter, the cooler climate can leave our skin in need of some TLC, and being clued up on nutrition and incorporating a few beauty-boosting ingredients in your daily meals can be an absolute game changer!

While we all love trialling the latest and greatest skincare products, the secret to glowy skin all too often comes from within! What you eat plays an important role and there are a few ingredients that are not only good for your health but can also give your beauty routine a helping hand.

Dr. Michelle Celander, qualified dietitian shares her top ‘beauty-boosting foods’ below, that are kind to your body and can help you glow from the inside out.

“You can experience many health benefits when you nourish your body with the right mix and balance of foods. Some of the key nutrients that promote healthy skin include omega-3, vitamin C, and vitamin E, which can be found in a wide range of delicious foods that can be easily added to your main meals or enjoyed through the day as snacks.”


Oily fish such as salmon contains omega-3 fatty acids, which have anti-inflammatory properties and are vital for the health of cell membranes, helping to keep the skin glowing and soft. It’s also a ZeroPoint food on WeightWatchers®, as a food that helps form the basis of a healthy eating pattern. I recommend eating oily fish like salmon at least twice a week, and if salmon isn’t your cup of tea, you can always substitute for mackerel, sardines or trout.


Some might call the humble almond the perfect beautifying snack! Easy to keep on hand, they are rich in biotin, a B vitamin that helps keep hair and nails strong (which is why you may have heard of it as a beauty product ingredient!) and a good source of vitamin E, which is an antioxidant that helps to prevent free radical damage that ages skin. 30 grams is a recommended portion size.


You may have seen others using avocado as a DIY facemask, but the best way to reap the benefits of this nutrient rich food is always going to be to add it to your meals! Avocado is not only a rich source of monounsaturated fats, but emerging research has shown that eating avocado may boost the skin's collagen – the main protein that helps in keeping it firm and smooth.

Sweet potato

The ultimate beauty booster, sweet potato converts the beta-carotene it contains into retinol – an ingredient you may have seen in many high-end beauty products! Retinol functions by being a “cell communicator”, meaning its job is to talk to skin cells and encourage healthier, younger cells to make their way to the surface of the skin. Apricots and rockmelon are also great nutritional sources of retinol.

Greek yoghurt

Yoghurt is known for being a good source of protein, however, it also contains probiotics, which assists our colon in eliminating waste, and in turn putting less stress on our skin to do the same! Opt for a low sugar option and try it with fruit for a healthy parfait or even use it to whip up an easy tzatziki dip and enjoy with some carrots for a snack.


The perfect addition to smoothie bowls or our morning oats, blueberries contain anthocyanins, which are a powerful antioxidant that shield the skin against harmful free radicals that damage skin-firming collagen (fun fact - it is also why blueberries have their vibrant colour).


These nuts are rich in omega-3 fats which help to reduce inflammation in the body. Walnuts also contain zinc which is an essential nutrient your skin needs to function as a barrier to protect against bacteria and infection.


A great source of vitamin C, with one kiwifruit providing around 70% of your daily vitamin C requirement. Vitamin C helps with the production of collagen, a major component of skin which helps it stay plump and firm.

Green tea

Powerful antioxidants found in green tea may help improve your skin’s health in a number of ways including protection against sun damage, improved hydration, smoother skin and better skin elasticity.

Don’t neglect hydration

It’s nothing new that hydration is king when wanting to care for your skin. Water is a key component of the skin and can help maintain your skin's elasticity and enhance overall appearance. To keep you accountable, why not try tracking your water intake and setting a daily target?