Glowing Inside Out: A Nutritionist’s Guide to Radiant Skin
We asked our wellness council member, Georgie Murphy, registered Nutritionist and founder of Glow Nutrition, for advice on how how to achieve radiant skin through nutrition.
We asked our wellness council member, Georgie Murphy, registered Nutritionist and founder of Glow Nutrition, for advice on how how to achieve radiant skin through nutrition. Here's what she had to say...
Glowing skin is not only the biggest compliment but it’s an important sign of overall health. Skincare is big business and whether it’s facials, face tools or great skincare products, they can help in getting that glow.
But skin care not only comes from what we put onto our skin but what we put into our bodies. Think of it like a two-way system. If we aren’t fuelling our bodies properly, if we aren’t providing it with the right nutrients and/or if our digestive system isn’t working properly for optimal absorption and breakdown then our skin is going to struggle to rebuild, repair and glow!
So what can you do to maximise that glow from the inside out?
Focus on Colour
Talk to any nutritionist and they will tell you- variety and colour in the diet is key! This is because a variety of plant foods not only provides the body with the right nutrients for good digestion and building healthy tissues like the skin, but it also helps protect the body and skin from damage.
The colour of fruits, vegetables and other plant foods like herbs, spices, tea, nuts, seeds and wholegrains gives us an indication of the compounds they contain and their resulting health benefits. For example, kale, Brussels sprouts, broccoli, dark leafy vegetables contain the plant compound phenolic acid which help moisturise the skin, stimulate the production of collagen & elastin, is anti-inflammatory and anti-ageing.
Carotenoids are a group of red, orange, green and yellow plant pigments and sources include carrots, chili pepper, tomato, broccoli, spinach, pumpkin, watermelon, organs, apricot and papaya. Interestingly studies have shown that eating carotenoids can result in their accumulation in the skin leading to an attractive-yellowing or golden glow.
Damage Control
Another key benefit of a largely plant-based and varied diet in supporting skin health is in providing protection. Some of the factors that can lead to dull, lack lustre skin include damage from our environment like pollution, also stress and poor diet from lots of ultra-processed foods. In short this can lead to something called oxidative stress and we need lots of antioxidants from our diet to combat these! Some top antioxidant foods and herbs include goji berries, blueberries, dark chocolate, pecans, kidney beans, artichokes, cinnamon, turmeric and cocoa.
Vitamin C for example is a potent antioxidant, protecting the skin from damage and is essential for maintaining the structure and function of the skin. Vitamin C helps the skin stay properly hydrated by stimulating the production of ceramides and lipid compounds, is needed to make collagen and helps with skin tone. Top foods include berries particularly goji and acerola cherries, pomegranates, red peppers, kale, broccoli and parsley.
Support your Collagen
Collagen is an important part of getting the glow! It’s important for skin hydration, elasticity, improving healing, and protecting against aging. The production of collagen within the body is not done in isolation. Our body makes collagen from amino acids (glycine, proline, and hydroxyproline which are protein building blocks) from the diet along with vitamin A and C, and minerals zinc, manganese and copper.
Fish, chicken, meat, bone broth, eggs, dairy, legumes, and soy provide the amino acids and some of the minerals needed to make collagen while plant-based sources include beans, tofu, tempeh, quinoa, nuts, and seeds. Again eating a primarily plant-focused diet with lots of colourful vegetables, fruits, nuts, seeds, herbs and spices will provide the body with the necessary cofactors to make collagen.
Focus on Fat
We cannot talk about glowing skin without talking about fats! Omega-3 fats, found in fatty fish, chia seeds, flaxseeds, walnuts- are essential for skin hydration, suppleness and are anti-inflammatory. These essential fatty acids are critical for a healthy skin barrier, a disruption of which can really hinder a glowing complexion!
Similarly foods rich in monounsaturated fats like Extra-virgin olive oil and avocados can reduce damage from oxidative stress, improve blood sugar levels and inflammation, thus protecting the skin. Almonds, also rich in monounsaturated fats, when eaten regularly have been shown to reduce hyperpigmentation and wrinkles.
Optimal Gut Optimal Skin
Just like we have a gut-brain connection there is also a gut-skin connection. Inflammation can be driven from the outside in via bacterial imbalances on the skin and breakages in the skin barrier. However, inflammation can also be driven from the inside out particularly from imbalances in our gut bacteria, low levels of the beneficial, anti-inflammatory compounds they make and leakiness in the gut lining. Fostering a healthy gut is so important when we think of glowing skin!
So what can you do to get the glow?
- Aim for 7 colours every day of the week- think of eating the rainbow: red, orange, yellow, green, purple, brown, white plant foods
- Maximise the nutrient density of your daily diet. Challenge yourself to eat 30-40 plant foods per week and keep a focus on varying your plant foods for maximum benefit
- Don’t ignore fats as important components of healthy, supple and glowing skin
- Look after your gut health: chew your food, reduce stress and focus on mindful eating. Prioritize 30-50 grams of fibre guidance per day from sources like fruits, vegetables, legumes, and whole grains to support the growth of beneficial microbes.
Like many aspects of our skin health is about a holistic approach and making consistent dietary and lifestyle choices which support our health. Getting the glow is about ensuring out diet is nutrient dense and full of colour!
