Did you know that more than a quarter of adults are vitamin D deficient during the winter months? This can take a toll on the health of your skin, leaving it looking dull and tired. With skin health queries being searched over 728,000 times in the past month alone, it’s clear our nation is on a hunt to improve its skin.

Aesthetics clinic, Evolve Medical, recently teamed up with Emma Bardwell, a leading nutritionist specializing in skin health and the menopause, and author of The Perimenoupase Solution, to reveal the best foods you can eat to get glowing skin.

Emma Bardwell says, “The most pressing skin concern during the winter season is dryness and dullness. Our skin health is closely linked to our self-esteem so it comes up in the clinic a lot. I specialise in perimenopause and menopause and this is often a time when women see lots of skin changes, from pigmentation to acne to dry, itchy skin. So this, combined with the winter months, can cause a lot of skin concerns for women.”

Here are 15 superfoods you should eat to get glowing skin according to Emma Bardwell.

Salmon

Salmon and other fatty fish contain a lot of omega-3 which is very effective in giving you healthy, glowing skin. Not only is this one of the most potent sources of anti-inflammatory omega-3s, salmon also contains DHA and EPA which promote healthy skin by protecting the integrity of cell membranes which guards against premature ageing.

Walnuts

Walnuts are packed with omega-3 so if you’re vegetarian, walnuts are a great alternative to get your daily dose. Omega-3 is responsible for the health of the cell membrane which influences the cell’s ability to hold water – leaving you with hydrated, soft skin. It can also create a more even tone and reduce severity of acne, whilst combating dryness and inflammation and also protecting skin from UV exposure.

Chia seeds

Chia seeds are a good source of fibre and also hold water which can help hydrate skin and reduce inflammation. Chia seeds have also been shown to be beneficial to gut health which is closely linked to skin health.

According to Emma, “studies suggest the bacteria that live in your large intestine can have a positive impact on your skin’s microbiome. Think about the connection between the gut and skin – what we call the gut-skin axis. So foods that are great for your gut will also do wonders for your skin.”

Sweet potato

Red and orange vegetables contain lycopene – a nutrient that specifically helps prevent skin discoloration, texture changes, fine lines and wrinkles. Few foods are as rich in nutrients as a baked sweet potato. Just half a medium potato provides 200% of your daily recommended intake!

Legumes and Pulses

Legumes like beans, peas and lentils contain a lot of micronutrients that can be very beneficial to the skin and the gut. Vitamin B in legumes and pulses is responsible for promoting healthy cell turnover, reducing breakouts, and supporting healthy collagen production.

Oranges

Oranges are one of the most well-known food sources of vitamin C, and they’re one of the best fruits for glowing skin, too. These super fruits have been proven to stimulate the formation of collagen, improve skin hydration, and improve wound healing.

Green tea

Green tea is packed with antioxidants that can rid your skin of any congestion and protect against damaging environmental stressors, leaving you with a glowing, healthy complexion. Pour yourself a cup of this super tea and watch your skin glow!

Blueberries

Blueberries are rich in antioxidants and vitamins that can help boost the strength of collagen fibres in our skin and give it a healthy glow. You can either include these super berries in your diet (they’re delicious in a smoothie).

Avocado

This fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation. Avocados are really effective at increasing hydration levels in the skin and reducing inflammation.

Tomatoes

Tomatoes contain a lot of lycopene which helps boost collagen strength and fights off the oxidising effect of UV rays by mitigating the effects of skin-aging free radicals.

Brazil nuts

Emma suggests just two brazil nuts a day can give you the recommended amount of selenium – the mineral that helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant. Brazil nuts are also full of vitamin E to keep your skin moisturised and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays. A glowing skin superfood!

Turmeric

Turmeric is a well-known superfood – not only does it protect against cancer and reduce pain, but this spice is also effective in protecting the skin. Turmeric is full of curcumin – an active antioxidant that has been proven to be one of the most effective anti-inflammatories out there. Add to curries, drink as a tea or use in supplement form and watch your skin glow!

Carrots

Carrots have beta carotene, a natural sun protectant, and are rich in vitamin A, which helps restore damaged collagen. Think of carrots as your very own wonder wands: good for the eyes and good for clearing up breakouts. No magic here, though—just plenty of beta-carotene and vitamin A, an antioxidant that encourages cell turnover and is the main ingredient in skin products that contain retinol.

Kale & spinach

 Leafy greens are one of the most potent sources of vitamin K, a vitamin that helps with blood clotting and faster healing when eaten. Kale is also an excellent source of vitamin C which is great for brightening your skin’s complexion.

Almonds

Almonds are renowned for their skin-healing properties. Almonds contain high amounts of Vitamin E which helps repair damaged cells and defends against the sun’s rays. Vitamin E also acts as an antioxidant, working to limit free radicals and also support the skin’s aging process. It can also help promote a healthy, even skin tone.

Emma added, “In a nutshell, the key vitamins to get glowing skin are vitamin A, C, E and Zinc. Ideally, we’d get all of these nutrients from food but let’s be real, it’s not always possible, in which case a well-researched supplement can fill in the gaps.”