Nutritionist reveals the food combinations to eat for glowing skin

Clinical nutritionist Jessica Sepel has revealed the best food combinations to include in your diet for glowing skin.

As the skin is the largest organ in the body, the 32-year-old recommends filling your plate with foods that are rich in vitamins. 

To maintain a healthy glow the JS Health founder said you should consume oily fish, liver and wholegrains, as well as citrus fruit, root vegetables, nuts and sunflower seeds. 

Oily fish, liver and wholegrains 

Oily fish, such as salmon or tuna, liver and wholegrains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10), which Jess said is a ‘fat-soluble vitamin-like substance’ that is produced by the body and stored in fat tissues.

The substance plays an important role in generating energy and is found in the outer layer of the skin that acts as an ‘initial barrier to oxidants’. 

These foods also contain high levels of omega-3 fatty acids that help reduce inflammation in the body.  

Oily fish, such as salmon or tuna, liver and wholegrains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10)

Citrus fruit, kiwi fruit, tomato and capsicum 

Vitamin C found in kiwi fruit, capsicum, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production.   

According to Heathline, collagen is the main structural protein found in the body that’s ‘one of the main building blocks’ of skin, bones, muscles, tendons and ligaments. 

As we age the body slowly loses collagen and wrinkles start to form.  

Jess also said vitamin C helps eliminate ‘free radicals’ to relieve skin ageing. 

Vitamin C found in kiwi fruit, capsicum, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production

Pumpkin, sweet potato, carrot, mango and papaya

Jess said particular fruits and vegetables such as pumpkin, sweet potato, carrot, mango and papaya are filled with the antioxidant B-carotene – the pigment that gives orange fruits and vegetables the vibrant colour.

‘Beta carotene is a photo-protector and its success in being able to prevent UV-induced redness has been demonstrated,’ Jess wrote. 

‘In a study of healthy volunteers, a 12-week oral administration of beta-carotene was conducted and a result in a reduction of UV-induced redness was shown.’ 

Sunflower seeds, almonds and spinach 

It’s also just as important to eat foods that are rich in vitamin E to protect the skin from UV radiation. 

Jess said this vitamin acts as an antioxidant and is found in almonds, spinach and sunflower seeds. 

‘The intake of natural vitamin E helps against the damage of quality fats in the body, leading to cell damage and linked to ageing of the skin,’ she said.