16 Mar 2016

The Top 5 Foods For Skin Glow

Anya Lyagoshina photographed by Benjamin Lennox, The top Five Foods For Skin Glow, vickiarcher.com

What are the top 5 foods for healthy, glowing skin?

This was my question to Lily when we met up and started chatting earlier this week.

I asked her for a simple list to follow, suggestions of what to eat and drink to say goodbye to winter skin and get us on the right track for a healthy, glowing spring and summer. I like to be reminded; somehow bad habits sneak up over the winter and I am more inclined to pay attention if the advice is easy to follow.

It’s all about looking good and feeling better. Don’t you think? xv

The Top 5 Foods For Skin Glow

  • 1. Quit Unnecessary Sugar

Removing sugar from the diet will have the biggest impact on your skin.

Sugar damages the collagen and elastin proteins within the skin, which leads to wrinkles and sagging.

  • Sugar contributes to hormonal imbalances, which can lead to spotty and greasy skin.
  • It can play a role in inflammatory skin conditions such as eczema, psoriasis and rosacea.


It’s the hidden sugars in our food we need to watch out for – check the sugar content in sauces, bread, cereals, soups, yoghurts, dressings and most ‘low fat’ foods.


  • 2. Eat Oily Fish, Avocado, Nuts & Seeds

These foods contain healthy fats, which make the skin plump and supple.

  • They have great hormone balancing effects, which can help prevent spots.
  • The omega 3 fats within these foods are potent anti-inflammatories, which can reduce symptoms of eczema and psoriasis.


  • 3. Take Ginger to make your skin glow

Ginger is a vasodilator, which stimulates circulation resulting in the delivery of more nutrients to the skin to make it glow.

  • Infuse fresh ginger root and lemon in hot water to make a warming tea
  • Add fresh or ground ginger to cooking – stir-fry’s, curries and soups are best
  • Add ginger root when juicing or try pure juiced ginger shots


4. Stay hydrated

For supple, soft glowing skin drink 2-3 litres of water a day.

  • Infuse water with cucumber, lemon, mint, strawberries or blueberries overnight for refreshing flavoured water.
  • Drink iced herbal tea by refrigerating a brew of your favourite flavoured tea.


  • 5. Colour the rainbow to boost your intake of skin protecting antioxidants.

The more colourful vegetables on your plate the more skin protecting antioxidants you have. Antioxidants protect from cellular damage caused by free radical sources such as the sun, pollution, alcohol, fried, smoked and burnt food.

image anya lyagoshina by benjamin lennox

The Top 5 Foods for Skin Glow, Lily Soutter

Lily Soutter is a Nutritionist & Nutritional Therapist

learn more about lily @ lilysoutternutrition.com

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Anita Rivera

Good morning, Vicki! I agree. The GLOW all starts from within. Colorful, more raw and fresh and unprocessed foods are the answer! Anita

Taste of France

The best way to know whether something contains sugar is if you’ve made it yourself from scratch.
The best way not to crave sugar is to put off eating it as long as possible….eventually forever. There was an interesting story about this a few months ago in the New York Times magazine.


We all can glow from inside but we also need a little help. Ginger is my beloved tea but drinking at least 2-3 ltr. water is a myth , I recently read in a medical magazine. ;


Wonderful tips, Vicki! What do you drink with dinner every night? I am trying to find a substitute for wine these days, but nothing besides a good vino really tastes good with a hearty, delicious meal.


I either have a vodka, fresh lime and soda before dinner and then stick with water.. that’s if I am trying to cut back on sugar.. or a glass of red wine.. That’s my favourite.. :)


I hope I didn’t post twice on this :)

I have’t eaten red meat in over 40 years , I have not eaten chicken in a year .. I do eat fish and love salmon. I have it at least once a week. My favorite way is broiled with some kind of flavoring smeared on top, Dijon mustard or Hoisin sauce are both good and easy for a wallop of flavor.
I mostly eat salads and veggies with or without pasta or rice/potatoes and I have perfect blood pressure and my weight is on the low side and my skin is still ok. I blame my diet more than my genetics :)

mona turner

Vicki, Is there truth to drinking a cup of cocoa being good for your skin, as long as you use honey instead of sugar to sweeten? Please tell me that cocoa is very high in antioxidants and that it is good for my skin, and that I should continue to enjoy the pleasure of a cup of cocoa.


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