How to glow from the inside out

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If you think a cabinet crammed with beauty concoctions is the secret to glowing skin, you’d be partly right. While a consistent cleansing routine can help, it’s actually a combination of genetics, lifestyle habits and diet that’ll keep the body’s largest organ looking its best.

The foods we put on our plate can have a positive impact on the health of our skin. In fact, recent studies have shown that drinking smoothies rich in carotenoids—a type of phytonutrient found in foods that are often red, yellow or orange (eg, pawpaw)—can actually make skin look more golden and healthy!

As a general rule, foods that are good for you are also good for your skin. Look for fruit and veggies packed with dietary fibre, vitamins A, C and E, minerals such as potassium and phytochemicals.

While no one food is a cure for skin problems, regularly including skin-friendly foods in your diet will help give you a gorgeous glow.


Vegetables and fruits

Look for fruits containing a good combination of vitamins and minerals, especially ones with red, yellow or orange hues.

Try: pawpaw, pineapple, berries, avocado, kale, spinach, carrot and sweet potato / kumara.


Packed with dietary fibre, minerals, vitamins and phytochemicals, wholegrains are a great source of nourishment for your skin.

Try: buckwheat, barley, quinoa, wheat and rye.

Nuts and seeds

These little nutrition nuggets contain B-vitamins, essential fats, vitamins and minerals like selenium, a powerful combination for glowing skin.

Try: Brazil nuts (selenium), walnuts, almonds and pistachios.

Plant proteins

Our skin, hair and nails are mostly protein and, happily, there are plenty of plants packed with proteins that can help you shine.

Try: broad beans, chickpeas and peas.

Soy foods

Containing essential fats, phytoestrogen, vitamins and protein, soy foods are a great addition to your diet. Your skin will thank you for it.

Try: soybeans, tofu and soy milk.


It’s also important to know what you should avoid—think foods that are high GI (glycaemic index), highly refined flours and sugars, and those foods that contain trans fats. And, of course, alcohol and tobacco should be avoided to keep you glowing inside and out.


Article courtesy of Sanitarium Health Food Company. Visit or and subscribe to Wholicious Living for more great health and nutrition info each month.

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