Achieving a youthful, glowing complexion naturally is a hot topic. Despite the abundance of helpful (and unhelpful) information available on the internet, there is a growing body of reputable research supporting a correlation between positive nutrition and lifestyle habits and improved skin health.

To help you achieve luminous, radiant skin from the inside out, here are six evidence-based tips centred around thoughtful nutrition, gut health, hydration and supplementation, and backed by Plenish nutritionist, Katie Morley.

Add: Fruits & Vegetables (Focus on Colour & Variety)

Focusing on consuming a variety of colourful fruits and vegetables is one of the best ways to support your skin, keeping it healthy. High quality, fresh produce is naturally rich in fibre, water, micronutrients and phytonutrients such as polyphenols and flavonoids, delivering antioxidants to support the health of your skin.

For glowing skin, vitamin A is your go-to and is plentiful in orange-coloured foods like sweet potatoes, carrots and butternut squash. Our Shield Juice provides over 50% of your daily recommended intake of vitamin A per 100ml, keeping your skin healthy.

B-vitamins are a no-brainer when it comes to improving the overall quality of your skin, and major ones to include are B-2 (riboflavin) and B-7 (biotin). Plant-based sources of B-vitamins include leafy green vegetables, legumes, nutritional yeast and sunflower seeds.

Vitamin C is well-renowned for helping you to ‘get the glow’, primarily due to its ability to stimulate collagen production. It can be found in citrus fruits (oranges and grapefruit), bell peppers, strawberries, tomatoes and cruciferous vegetables (broccoli, Brussels sprouts and cabbage). Top tip: try our Ginger Immunity juice shot, containing 100% of your daily Vitamin C in one-go.

Add: Essential Fatty Acids (EFAs)

Essential fatty acids (EFAs) are types of fats that the body is unable to make on its own and therefore required from food sources.

What makes EFAs beneficial for the health of our skin? They are thought to support the skin’s barrier function and structural integrity, and research has shown that specific EFAs may reduce inflammation in the body, possibly leading to improvements in inflammatory skin conditions such as atopic dermatitis, psoriasis and acne vulgaris.

Consumption of Omega-3 fatty acids, a family of EFAs, may be correlated with skin protection against short and long-term ultraviolet radiation (UVR) sun exposure, and hence may reduce inflammation and signs of skin ageing. Plant-based sources of EFAs include walnuts, flaxseeds, chia seeds and green leafy vegetables. Explore our range of green juices.

Add: Polyphenols

Polyphenols are chemical compounds that act as antioxidants, and may fight against the damaging effect of free radicals in the body. In terms of skin health, green tea polyphenols may have protective effects against UV-induced skin damage and a category of polyphenols known as flavonoids may help to reduce inflammation.

In addition, they may exhibit an immunomodulatory effect, which in turn may facilitate the management of inflammatory skin-health conditions such as atopic dermatitis, psoriasis and acne vulgaris.

Plant-based foods high in polyphenols include dark green leafy vegetables, red grapes, cherries, plums, turmeric and onions. Cacao powder, a more nutrient-dense and less processed version of cocoa powder, is another powerhouse in the polyphenol department. Try Cherish, our decadent cacao and date milkshake.

Add: Probiotics & Prebiotics

Promoting a healthy balance of bacteria in your gut, also known as the centre of human health, may have the potential to improve the health of our skin in various ways. In particular, regulating the gut-skin axis may reduce oxidative stress, suppress inflammatory responses and support the immunity of the skin, which could be helpful for skin conditions such as atopic or allergic contact dermatitis, acne vulgaris and psoriasis. Two bacterial strains, Lactobacilli and Bifidobacterium, are most commonly found in probiotics and may be linked with treating inflammation in the skin.

Probiotic-rich foods are the cornerstone of any gut-healthy meal plan, and plant-based sources include sauerkraut, kombucha, miso, tempeh, kimchi and sourdough bread. Give our Gut Health Juice Shot a go, containing millions of live cultures to support your microbiome.

Additionally, prebiotic fibre is equally essential as it provides the fuel for beneficial bacteria to grow. Prebiotic food examples include chicory, artichokes, plantain, onions, leeks and asparagus.

Add: Blood Sugar Balance

Managing your blood sugar, also referred to as blood glucose levels, is one of the best things for skin health, as chronic blood sugar imbalances may lead to both premature ageing of the skin and higher risk of acne vulgaris.

The first step to balancing blood sugar involves centering your diet around fibre-rich foods such as fruits, vegetables, whole grains, legumes and herbs and spices. Aiming to get most of your carbohydrates from vegetables, whole grains and fruits, and avoiding highly refined carbohydrates can mitigate sharp spikes in blood sugar thanks to their fibre content, which slows the absorption of glucose into the bloodstream.

My holy grail fibre sources for promoting glowing skin include flax seeds and chia seeds, which are also packed with essential fatty acids. Cinnamon may also help to moderate blood glucose levels by lowering insulin resistance, and great ways to include this wonderful spice include sprinkling it on top of porridge or muesli and blending into smoothies.

Add: Adequate Hydration

We all know that keeping the body hydrated is essential for promoting youthful, healthier looking skin. From a physiological standpoint, drinking enough water is vital for delivering nutrients to cells, maintaining the health of our organs, warding off infections, lubricating our eyes and joints, and facilitating digestive function.

Adequate hydration is vital for achieving healthy skin as it supports various skin functions, in particular the skin barrier function, to prevent excessive water loss. Aim for 2 litres of water a day, if you’re not the biggest fan of drinking ‘plain’ water, try to include other types of drinks into your routine – flavoured water, juices, juice shots, herbal teas and soups all count towards your daily hydration intake.

Ready to glow?

Try our Glow Up Cleanse – a 3 day cleanse focussing on skin, energy, and immunity. Packed with all the fruit, veg, and vitamin content to help get your glow on as we approach the season of holidays and highlights.

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: [email protected]

Website: www.holsome.uk