Here’s Exactly What To Eat For Glowing Skin, According To Aestheticians

by | Feb 16, 2022 | Skincare

Sure, your fave beauty blogger *swears* by water as her number one beauty tip for glowing skin (when it probably comes with a side of weekly facials), but what you eat is as important as hyaluronic acid, believe us. We spoke to Mariette and Carla Monteiro, aestheticians and owners of SkinPhD Queenswood Quarter for the best foods to eat to keep skin as plump as those Insta filters.

Vitamins A & C

Dermatologists believe that the major antioxidants (vitamin A, C, and E) can help decrease the risk of sun and other environmental damage by disarming wrinkle-causing “free radicals”. According to the Monteiros, both the upper and lower layers of skin need vitamin A as it prevents sun damage by interrupting the process that breaks down collagen.
Eat these for Vitamin A: butternut, carrots, pumpkin, sweet potatoes, mangoes… Anything orange and yellow (from nature, that is).
Eat these for Vitamin C: strawberries, tomatoes, kiwi, green peppers, broccoli and kale.
READ MORE: These 6 Vitamins May Help Clear Up Your Acne, According To Dermatologists


Things we know about healthy omegas: they’re good for your brain health, they help fight depression and lower inflammation. But they’re also ace for your skin. Omega-3s may protect against the sun’s harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays as well, say the Monteiros. Studies have shown that supplementing with a combination of DHA and EPA (two long-chain omega-3s) may reduce the skin’s sensitivity to ultraviolet (UV) rays – who knew?
Eat this: fish like salmon, mackerel, tuna and sardines, along with nuts and seeds, like flax, walnuts and chia.
READ MORE: This Filling, Healthy Salad With Mackerel Is Perfect For Work

Unprocessed Food

Researchers have found that individuals who eat a diet containing more whole foods like vegetables, fruits, legumes, eggs, yoghurt, nuts, oils rich in monounsaturated fats, multigrain bread, tea, and water, had less wrinkling and premature skin ageing than those whose diets were rich in whole milk, red meat (particularly processed meats), butter, potatoes, and sugar. Yikes!
Go whole for the plump perks: the uptick in nutrients can restore collagen production, reduce inflammation, increase skin elasticity, smooth skin textures, and regenerate new skin cells, say the Monteiros.
READ MORE: What Is The Whole30 Diet And Should You Try It? 
Eat this: Switch out fried foods for steamed or raw options. Make a ritual of cooking meals from scratch. Load up a podcast and make it part of your me-time.

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