I'm a nutritionist and ex-model: this is what I eat for glowing skin

Having worked as a model for many years, looking after my skin was always a priority – it came with the territory. In my mid-twenties, however, I went through periods of inflamed skin and recurring breakouts that prompted me to dig deeper into the underlying factors affecting my skin.

Those experiences sparked my interest in skin health and holistic healing, eventually leading me to train as a nutritionist. I became increasingly fascinated by the relationship between the foods we eat and the way we look and feel, from energy and digestion to hormone balance and skin health.

These days I look after my skin by approaching it from a food-first perspective. While I enjoy a good skincare routine, I see topical products as an addition to how I support my skin from within, not the other way around. After all, healthy skin is built from the nutrients we eat every day.

When it comes to nutrition, I tend to focus on three key areas. Firstly, antioxidants, which help protect the skin from environmental damage and oxidative stress that can accelerate the breakdown of collagen and elastin. Secondly, skin barrier support, with plenty of healthy fats to nourish cell membranes, reduce water loss and keep skin hydrated and resilient. And finally, structure and repair. Skin is built from protein, so ensuring adequate intake of protein and collagen-supporting nutrients provides the building blocks needed to maintain firmness, elasticity and healthy skin renewal.

With those three pillars in mind, here are some key nutrients I prioritise for healthy, glowing skin.

5 nutrients to prioritise for better skin

Nutrient: beta-carotene

What it does for your skin: A potent antioxidant and precursor to vitamin A, beta-carotene belongs to a family of plant compounds known as carotenoids, and is particularly valued for its photoprotective properties, helping to strengthen the skin's natural defences against sun-induced damage.

Once consumed, it accumulates in the epidermis (the outer layer of the skin), where it helps neutralise free radicals generated by UV exposure and other environmental stressors. Beta-carotene may also help protect collagen by reducing the activity of enzymes responsible for its breakdown, helping to maintain skin structure and elasticity.

Your secret ingredient: Beta-carotene is responsible for the vibrant yellow and orange pigments found in many fruits and vegetables. Excellent sources include carrots, sweet potatoes, butternut squash, mangoes, papaya, apricots and cantaloupe melons. It is also abundant in dark green leafy vegetables such as spinach, kale and chard, where its bright orange colour is masked by chlorophyll.

As with all carotenoids, beta-carotene is fat-soluble, meaning it is best absorbed when consumed with a source of healthy fat. A drizzle of olive oil over roasted carrots or squash, a handful of nuts and seeds alongside a salad, or greek yogurt served with mango and papaya can all help enhance absorption. Because beta-carotene can be stored in body tissues and gradually deposited in the skin, regular consumption of beta-carotene-rich foods may help build up the skin's natural antioxidant defences over time.

Nutrient: lycopene

What it does for your skin: Lycopene is a wonderful nutrient for summer. This powerful antioxidant helps protect the skin against UV-induced damage and is sometimes referred to as an ‘internal sunscreen’ because it can enhance the skin's natural defences against the effects of sun exposure. Regular consumption of lycopene-rich foods has been shown to reduce the severity of sun-induced redness and support the skin's resilience to UV damage.

While it should never replace sunscreen, it can provide an additional layer of protection from within and may help slow the processes involved in photoaging.

Your secret ingredient: Tomatoes are one of the richest dietary sources of lycopene and, interestingly, cooking increases its bioavailability. As lycopene is a fat-soluble nutrient, pairing tomatoes with a source of healthy fat, such as olive oil, can further enhance absorption. Some of the best sources include tomato purée, passata, even a good-quality ketchup, but sun-dried tomatoes top the list when it comes to lycopene content. Other lycopene-rich foods include watermelon, pink grapefruit and guava.

Nutrient: omega-3

What it does for your skin: Omega-3 is my go-to nutrient for dry skin. These essential fats are well known for their anti-inflammatory properties and their role in maintaining healthy skin. One of their most important functions is supporting the skin barrier, helping to reduce transepidermal water loss (TEWL) and keep skin hydrated.

Low omega-3 intake has been associated with a compromised skin barrier, which can contribute to dryness, flakiness and irritation. For this reason, omega-3-rich foods are often one of the first things I look at when someone presents with dry, scaly skin. Omega-3s may also help protect the skin from UV-induced inflammation and hyperpigmentation.

Your secret ingredient: Omega-3 fatty acids are essential nutrients, meaning the body cannot produce them and they must be obtained through diet. The three main types are EPA, DHA and ALA. EPA and DHA are the most biologically active forms and are found primarily in oily fish. To remember the best sources, think SMASH: salmon, mackerel, anchovies, sardines and herring.

ALA is found in plant foods and can be converted into EPA and DHA, although the conversion rate is relatively low. Good sources include ground flaxseed, chia seeds, walnuts, hemp seeds and algae-based foods and supplements. To maximise your intake, add ground flaxseed or chia seeds to porridge, yogurt or smoothies, and aim to include oily fish in your diet at least once or twice per week.

Nutrient: vitamin C

What it does for your skin: Vitamin C is one of the most important nutrients for healthy, youthful-looking skin. Fibroblasts, the cells responsible for producing collagen, depend on vitamin C to synthesise and maintain this structural protein, which helps support skin firmness and elasticity.

Vitamin C is also a potent antioxidant, helping to neutralise free radicals generated by UV exposure, pollution and other environmental stressors. In addition, it plays a role in reducing pigmentation by helping to regulate the activity of tyrosinase, the enzyme involved in melanin production.

Your secret ingredient: Some of the richest food sources of vitamin C include kiwis, strawberries, cherries, red peppers, watercress, broccoli, spinach, citrus fruits, guava and golden berries. Vitamin C is quite an unstable compound that begins to decline once foods are picked, cut or exposed to air. Because it is also sensitive to heat and light, prolonged cooking can significantly reduce its content.

To maximise your intake, enjoy vitamin C-rich foods raw where possible or lightly steam vegetables rather than boiling them. The good news is that vitamin C is highly bioavailable, with the body absorbing a large proportion of dietary intake, making it relatively easy to meet your needs through a varied diet rich in fruits and vegetables.

Nutrient: protein

What it does for your skin: Protein is a macronutrient and is essential for skin repair and maintaining the scaffolding of the skin. Amino acids, the building blocks of protein, are required to make collagen and elastin – the proteins responsible for keeping skin firm, strong and resilient. Key amino acids involved in collagen production include glycine, proline and hydroxyproline.

Inadequate protein intake can impair skin repair, slow wound healing and compromise the skin's ability to regenerate and maintain its structure. Put simply, if you're not consuming enough protein, your body lacks the raw materials needed to build and maintain healthy skin and muscle.

Your secret ingredient: Aim to include a quality source of protein at every meal. Excellent sources include eggs, fish, poultry, lean meat, greek yogurt, cottage cheese and dairy products, as well as plant-based options such as tofu, tempeh, edamame beans, lentils, chickpeas and beans.

Pairing protein-rich foods with vitamin C-rich fruits and vegetables can further support collagen production, making combinations such as greek yogurt and berries, lentil salad with red peppers, or salmon served with broccoli and watercress particularly skin-friendly choices.

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