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7 Foods To Help You Glow From The Inside Out

by Natalie Von Bertouch

  • Palmer's Brand Partner
  • Accredited Practicing Dietitian
  • Leadership & Wellness Guest Speaker
  • Former Australian Netball Captain


Our skin is the body’s largest organ and whilst most of us know how to look after it from the outside by using quality moisturisers and oils, we often forget to nourish our skin from the inside. The foods we eat can have a huge impact how our skin looks and feels, and let’s be honest we are all after youthful and radiant looking skin!


Here is a list of the best foods to eat to help your skin glow from the inside out.



Oily fish like salmon is rich in omega 3 fatty acids. Omega 3’s play a role in keeping our top skin layer thick and supple. This provides good protection from environmental damage such as UV rays and pollution that can cause ageing. Omega 3’s can also reduce inflammation helping to alleviate redness and acne.

Mackerel, fresh tuna, sardines and herring are also good oily fish options.



Avocadoes are high in vitamin E. Vitamin E is a powerful antioxidant that protects our skin from nasty free radical damage. This type of damage can cause premature aging and wrinkles. More research is needed but there are some claims that avocados may also help protect skin from UV damage.

Sunflower seeds and almonds too are delicious sources of vitamin E.



Chickpeas are high in zinc, which boosts overall skin health through its role in the production of new skin cells and also in reducing inflammation.

You could also try lean meat, shellfish, tofu, lentils, yogurt and cashews for good sources of zinc.


Kiwi Fruit

Kiwi fruit is one of the best sources of vitamin C. Vitamin C is needed for the production of collagen which helps keep skin strong and elastic. Collagen is needed for youthful and vibrant looking skin.  

Vitamin C is also an antioxidant that helps protect our skin from sun damage.



Walnuts contain a powerhouse of nutrients for skin health, namely vitamin A, vitamin C, selenium, essential fatty acids and protein. These nutrients help nourish skin and keep it healthy.

Dark leafy Greens

Choose dark green veggies for an antioxidant punch. The darker the green the better as this usually means more antioxidants. Antioxidants help fight free radicals that can damage our skin making it look dull. Think kale, spinach and rocket for an antioxidant boost.



This lycopene rich salad vegetable can help prevent wrinkles and protect skin from UV’s harmful rays.


Whilst foods are important, we cannot forget the importance of fluid. Dehydration can leave skin looking dull and dry. As the weather is heats up remember to drink plenty of water. 6-8 glasses a day is a good target - the best way to meet this is to always carry a drink bottle with you.


Combine some of the above foods in this delicious buddha bowl to help you get that radiant glow from the inside!


Tempeh and Freekeh Buddha Bowl with Tahini dressing


Tempeh & Freekeh Salad with Tahini


90g tempeh

2 Tbsp tamari sauce

1 Tbsp olive oil

5 cherry tomatoes, halved

¼ cup brown lentils, drained and rinsed

1 spring onion, thinly sliced

¼ cup cabbage, thinly chopped

½ cup cooked freekeh

1/4 avocado

1 Tbsp sesame seeds

1 Tbsp sunflower kernels and pepita mix



½ cup tahini

¼ tsp garlic

1 Tbsp lemon juice

¼ cup warm water (more if needed)




Place tempeh in a saucepan and add water until tempeh is just covered. Add tamari sauce and bring to the boil. After 5 minutes turn the tempeh and cook for a further 5 minutes.
Drain tempeh and cut into strips. In a non stick pan, heat oil and cook for 5-10 minutes or until golden brown.
In a bowl place spinach, cabbage, tomatoes, freekeh, tempeh and avocado. Sprinkle with seed mix and sesame seeds.
Place tahini, garlic and lemon in a bowl and whisk. Slowly add water and whisk until desired constancy is reached.
Top buddha bowl with dressing as per individual taste.  


Serves 1

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