Dietitian shares foods to eat for glowing winter skin

A dietitian says blueberries can help make skin glow.
A dietitian says blueberries can help make skin glow. Photo credit: Getty Images

The extreme chill of winter can wreak havoc on our complexions, as our skin struggles to adjust to the change in temperature and humidity

During winter, the cooler climate might leave your epidermis in need of some TLC.

While we all love trialling the latest and greatest skincare products, the secret to glowy skin all too often comes from within. Incorporating a few beauty-boosting ingredients in your daily meals can be an absolute game changer!

Dietitian Dr Michelle Celander, director of program and science at WW (formerly Weight Watchers) has shared her top 'beauty-boosting foods' that are kind to your body and can help you glow from the inside out.


Oily fish such as salmon contains omega-3 fatty acids, which have anti-inflammatory properties and are vital for the health of cell membranes, helping to keep the skin glowing and soft.


Some might call the humble almond the perfect beautifying snack! Easy to keep on hand, they are rich in biotin, a B vitamin that helps keep hair and nails strong (which is why you may have heard of it as a beauty product ingredient) and a good source of vitamin E, which is an antioxidant that helps to prevent free radical damage that ages skin. 30 grams is a recommended portion size. 

Avocado can boost the skins collagen.
Avocado can boost the skins collagen. Photo credit: Getty Images


You may have seen others using avocado as a DIY facemask, but the best way to reap the benefits of this nutrient-rich food is to add it to your meals! Avocado is not only a rich source of monounsaturated fats, but emerging research has shown that eating avocado may boost the skin's collagen, the main protein that helps in keeping it firm and smooth.


The ultimate beauty booster, kumara converts the beta-carotene it contains into retinol, an ingredient you may have seen in many high-end beauty products! Retinol functions by being a "cell communicator," meaning its job is to talk to skin cells and encourage healthier, younger cells to make their way to the surface of the skin. Apricots and rockmelon are also great nutritional sources of retinol.

Kumara helps to make retinol.
Kumara helps to make retinol. Photo credit: Getty Images

Greek Yoghurt

Yoghurt is known for being a good source of protein, however, it also contains probiotics, which assist our colon in eliminating waste, and in turn, puts less stress on our skin to do the same! Opt for a low sugar option.


The perfect addition to smoothie bowls or our morning oats, blueberries contain anthocyanins, which are a powerful antioxidant that shield the skin against harmful free radicals that damage skin-firming collagen. Fun fact, it's also why blueberries have their vibrant colour.


Walnuts are rich in omega-3 fats which help to reduce inflammation in the body. They also contain zinc which is an essential nutrient your skin needs to function as a barrier to protect against bacteria and infection. 

Kiwifruit also helps to produce collagen.
Kiwifruit also helps to produce collagen. Photo credit: Getty Images


A great source of vitamin C, with one kiwifruit providing around 70 percent of your daily vitamin C requirement. Vitamin C helps with the production of collagen, a major component of skin which helps it stay plump and firm.

Green tea

Powerful antioxidants found in green tea may help improve your skin's health in a number of ways including protection against sun damage, improved hydration, smoother skin and better skin elasticity.


It's not news to anyone that hydration is king when wanting to care for your skin. Water is a key component of the skin and can help maintain your skin's elasticity and enhance overall appearance.