Six Foods That Support Your Skin Health (And Why They’re Better Than Botox)
Let’s be honest, we’ve all had those moments where we are staring into the mirror, noticing every fine line and imperfection with our skin, wondering if the solution is a serum, supplement… or something stronger. But here’s the truth no one tells you vibrant, glowing skin can start on your plate, not in a needle.
As a health coach, I’ve learnt how the foods we eat literally become our skin. And the best part? The right foods do more than smooth wrinkles; they also support your hormones, digestion, mood, and overall health. Winning.
So if you’re wondering what foods to eat to improve skin health, you can skip the injections for now and start here with six gut-friendly, skin-nourishing staples that can help your skin glow from within.
1. Salmon (or Other Fatty Fish)
The glow-getting, collagen-saving fatty acid hero.
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support skin hydration and reduce inflammation, a huge win if you struggle with redness, sensitivity, or hormonal breakouts.
🧬 The science:
Omega-3s help maintain your skin’s natural lipid barrier, keeping moisture in and irritants out. They may also protect collagen from breakdown, helping skin stay plump and youthful.
📚 A 2010 study in the Journal of Lipid Research showed omega-3s reduce UV-induced inflammation and may slow photoaging.
🥗 How to eat it:
2–3 servings of wild-caught salmon per week
Add smoked salmon to your eggs or avocado toast
Try canned sardines on crackers or mixed into salads
2. Avocados
Creamy and loaded with skin-saving nutrients.
Avocados are full of vitamin E, monounsaturated fats, and glutathione, an antioxidant that helps detox the liver, your skin’s BFF when it comes to clearing up and calming down.
🧬 The science:
Vitamin E acts as an antioxidant, protecting your skin from oxidative stress (aka what accelerates aging). Healthy fats support skin elasticity and hydration, which is key if you’re trying to avoid too much texture.
🥑 How to eat it:
Add to smoothies for creaminess
Spread on toast with sea salt + chilli flakes
Make guac
3. Berries (Blueberries, Strawberries, Raspberries)
Nature’s candy and a collagen-preserving powerhouse.
Berries are packed with vitamin C and polyphenols, both critical for collagen production and reducing free radical damage. If you’re focused on keeping your skin firm and even-toned, don’t skip these.
🧬 The science:
Vitamin C is essential for collagen synthesis and helps repair skin tissue. Polyphenols reduce oxidative stress, which can lead to premature aging and dullness.
📚 A 2022 review in Nutrients confirmed that diets rich in polyphenols (especially from berries) improve skin hydration, elasticity, and overall appearance.
🍓 How to eat it:
Add to yogurt
Toss into salads with nuts and feta
Blend into smoothies with a handful of spinach
4. Bone Broth
Collagen in a cup and gut-soothing too.
Bone broth is a rich source of collagen, glycine, and gelatin, which help support your gut lining and provide the raw materials for skin structure and elasticity.
🧬 The science:
Collagen is the main protein in your skin. While research is still evolving on whether eating collagen increases skin collagen, anecdotal and preliminary studies suggest improvement in hydration and wrinkle depth.
🍵 How to eat it:
Sip warm as a snack
Use as a base for soups or stews
Add to sautéed greens or quinoa instead of water
5. Pumpkin Seeds (or Sunflower Seeds)
Tiny but mighty skin-repairing nutrient bombs.
These seeds are high in zinc, selenium, and vitamin E, all essential for skin repair, hormone balance, and immune support.
🧬 The science:
Zinc supports wound healing, regulates oil production, and reduces inflammation (especially helpful for acne-prone skin). Selenium protects skin from UV damage and supports thyroid health, which impacts your skin too.
🌻 How to eat it:
Sprinkle on salads, or smoothie bowls
Mix into homemade granola
Blend into seed butter for toast
6. Sweet Potatoes (or Carrots)
The beta-carotene boost your skin needs for that natural glow.
These orange gems are high in beta-carotene, a precursor to vitamin A, which supports cell turnover and smooth, even skin.
🧬 The science:
Vitamin A is one of the most researched nutrients for skin health. It helps reduce breakouts, improves texture, and gives you that lit-from-within glow without synthetic retinoids.
🍠 How to eat it:
Roast with olive oil and herbs
Mash into soup
Add grated carrots to smoothies or muffins
What to Avoid for Better Skin
Glowing skin isn’t just about what you add it’s also about what you can avoid. Some of the top culprits that mess with gut and skin health are:
Refined sugar
Highly processed seed oils (like canola or soybean)
Excess alcohol
Dairy (for some people)
These can cause inflammation, hormonal disruption, and digestive issues that show up on your face as acne, dryness, or dullness.
When you focus on nourishing your body, the glow shows up everywhere and you don’t need to chase quick fixes to get it.
Try These and Tell Me What Works!
If you’re wondering how to naturally improve your skin health or searching for a way to get that glow without Botox start with your plate.
Try incorporating 2–3 of these foods into your routine this week and watch how your skin starts to shift. Let me know what you notice and share any recipes you’ve tried that make you feel radiant from the inside out!
With love and balance, my Friends x
