How to Eat Your Way to Glowing Skin

When the cold intensifies and radiators start blasting, your skin is often first to feel the impact. Dryness, dullness, and that “where has my glow gone?” moment all become frustratingly familiar. But before you panic-buy yet another hydrating serum, Rhiannon Lambert, nutritionist and author of The Unprocessed Plate, suggests looking somewhere far more basic: your plate.

“Skin is the body’s largest organ, and just like every other organ, it relies on a steady supply of hydration and nutrients to function properly,” Lambert told Cult Beauty. “As the colder months dry out our skin barrier, eating the right foods can help boost repair, improve hydration, and protect against inflammation.”

Nutrients for Healthier Skin

Omega-3 Fatty Acids

“Omega-3 fatty acids are incorporated into cell membranes and have anti-inflammatory effects that support hydration and may improve conditions such as dryness or acne,” explained Lambert. Rich sources include salmon, sardines, mackerel, walnuts, chia seeds, flaxseeds, and omega-3-fortified eggs.

Vitamin C

“Vitamin C is a co-factor for collagen synthesis and a powerful antioxidant, protecting skin from oxidative stress and helping skin repair,” she said. Think citrus fruits, berries, peppers, kiwi, broccoli, tomatoes, and leafy greens.

Vitamin E

“Vitamin E is a fat-soluble antioxidant abundant in nuts, seeds, and plant oils. It protects cell membranes and works together with vitamin C to neutralise free radicals.” Key food sources include almonds, hazelnuts, sunflower seeds, avocados, olive oil, and wheatgerm.

Zinc & Copper

Trace minerals are non-negotiable. “Zinc supports keratinocyte development and copper contributes to collagen stability and elasticity,” she added. Zinc-rich foods include pumpkin seeds, chickpeas, lentils, whole grains, yoghurt, and shellfish. Copper can be found in mushrooms, cashews, sesame seeds, dark leafy greens, beans, and cocoa.

Five Everyday Food Swaps for Healthier Skin

To help put her advice into practice, Lambert recommends these small, everyday tweaks:

• Eat oily fish, nuts, or seeds several times a week to boost omega-3s.
• Aim for 30 different plant foods weekly — fruits, veg, grains, herbs, even dark chocolate count.
• Stay hydrated with water or unsweetened teas.
• Swap ultra-processed snacks for whole foods to help reduce inflammation.
• Choose colourful, antioxidant-rich plants like berries, tomatoes, and leafy greens.

For more information, visit rhitrition.com.