You might be surprised to find out that nutritionist can help you with improving your skin quality, achieving a natural glow, improve energy levels and digestion, not just weight loss. What you eat and how you take care of yourself will show on your skin. As you age, you might notice that using great serums and creams isn’t enough to maintain a youthful appearance. A healthy diet and great nutrition are not only associated with good health and better quality of life, but also with healthy, younger-looking and glowing skin.

Skin is the largest organ in the body and is often the first place where we can notice that something is wrong in our bodies. Digestive problems, food intolerances, nutritional deficiencies, hydration, stress, quick “McDonalds Diet” and the quality of life we lead all show on the skin and influence skin’s appearance and quality. We cannot see the signs of ageing or damage in our internal organs, but we can definitely observe those on our skin. You probably heard that prevention is the best cure…especially when it comes to achieving and maintaining youthfully glowing skin and besides dermatologists, the next best person to help you with that is a nutritionist.

A youthful appearance and healthy skin can be achieved and influenced by a healthy diet, hydration, lifestyle changes, skin routines and treatments. An overall healthy lifestyle followed by a balanced diet, and an adequate intake of vitamins, minerals, and antioxidants can help reduce signs of ageing, and wrinkles and boost the appearance and quality of the skin. In this short post, I will briefly explain how nutrition, natural remedies and a healthy lifestyle can enhance your beauty and health, and how a nutritionist can help with soo much more than just weight loss.

Almost 90% of the skin is made out of collagen. Collagen is what gives you plum-looking skin. As we age collagen in our skin starts to deplete, but eating a diet rich in amino acids, vitamin A, C, E, fatty acids, and minerals helps in improving the texture of the skin and reverses the effects of ageing. Another vital vitamin for skin health is Biotin, a B vitamin that enhances the synthesis of collagen helps nourish the skin and adds to the natural glow.

Following are some foods rich in skin-friendly nutrients that should be part of a skin-healthy diet.


Watercress is packed with nutrients and antioxidants, vitamin C, and vitamin A. It also contains antibacterial and anti-inflammatory properties. These vitamins fight against free radicals, help in reducing wrinkles, preventing ageing. Watercress also improves the circulation and delivery of minerals all over the body.

Red Bell pepper

Red bell pepper is a rich source of vitamin C that boosts collagen synthesis. In addition to this, red bell pepper is also rich in carotenoids. Carotenoids are antioxidants that provide bright red, orange, and yellow colours to plants. This antioxidant has anti-inflammatory properties and protects the skin from the effects of the sun and environmental toxins.


Blueberries are rich in vitamin A and C, but it also provides you with anthocyanin. Anthocyanin is an antioxidant that is also called an age-defying antioxidant. Those nutrients work together and protect the skin from damaging environmental factors such as the sun.


Eggs are a great source of high-quality protein, biotin, B12, vitamin A and D. Protein is great for tissue and skin repair, lutein from eggs can improve the elasticity of the skin and biotin, B12, A and D are all needed for the collagen production. The downside of the eggs is they are considered to be progesterone food so if you are having acne you might want to keep away from the eggs if you notice that they contribute to the breakouts.

Pomegranate Seeds

Pomegranate is a part of many beauty products because it contains potent antioxidant anthocyanin and ellagic acid. Both nutrients boost the production of collagen. Pomegranate also contains a compound called punicalagins which may help to preserve collagen in our skin, slow down the process of ageing and give your skin a natural glow.


Pineapple helps to improve the production of collagen. Pineapple is a rich source of vitamin C and manganese. Manganese is needed in our body to activate the enzyme prolidase. Prolidase helps in the production of collagen by providing amino acid proline.


Avocados are rich in fatty acids that have anti-inflammatory properties. These inflammation-fighting fatty acids promote healthy and smooth skin. Avocados are also packed with essential nutrients like vitamin A, vitamin E, vitamin K, vitamin C, B vitamins, and potassium that are good for your skin. Vitamin A helps to shed down dead skin cells and protect the skin from the damage of rays coming from the sun.


Tomatoes are a rich source of lycopene, an antioxidant that neutralizes the free radicals associated with the premature ageing of skin and wrinkles production. Just remember eating cooked tomatoes is better than eating fresh as our body can absorb more lycopene from cooked tomatoes.

Wild Salmon

Wild salmon provides omega-3 fatty acids that help keep your skin moisturized and wrinkle-free. According to a study in the American Journal of Clinical Nutrition eating more than 140g of omega-3-rich fish in a week have 30% less development of pre-cancerous skin lesions.

Nuts and seeds

Nuts are rich in essential nutrients for the skin like vitamin E and omega-3 fatty acids. These nutrients help to moisturize the skin, protect against UV rays, prevent the ageing of the skin, and repair the skin tissues.

Keep in mind

Eating a healthy diet balanced with all the essential vitamins and minerals will help you to achieve healthy and glowing skin and will help you slow down the ageing process not just of your skin but of the whole body. If you are spending a lot of money on different treatments and creams and ignoring your nutrition then you won’t be getting the best possible results you are looking for. If you are not sure what to do or how to implement a healthy diet then it might be a time you see a nutritionist.

Mirela Simic, Nutritionis and PT