Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin
- Emma Lisa
- Nov 5, 2022
- 13 min read
Updated: Oct 7
Ever glance in the mirror and feel your skin looks dull, tired, or stressed? Well, what if you could give your skin a glowing boost, not with creams or lasers, but with every day, nutrition focused beauty foods? Nourishing on beauty foods is exactly what I'm sharing with you in this post with a full-day sample menu and infused water recipes designed to feed your skin from the inside out. Grab your napkins and water bottles, and let's nourish together!
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Hey, I’m Emma, a women's Nutritionist and busy mum in her early fifties. As I edge toward the big 5-3, I’m more conscious than ever of the long-term habits that show up on the skin. Over the years, I’ve refined a “beauty from within” eating style (not gimmicks, but real wholefoods) that supports collagen production, maintains good hydration, and builds skin resilience. Consider what you are about to read as your skin-food blueprint. You're welcome and enjoy!
Glowing Skin Is An Inside Job
Beauty really does come from within. The foods you choose to eat every day provide the building blocks for every bone, organ, tissue, and membrane in your body. When your diet is made up of poor food choices, this often shows up in your skin in the form of pimples, acne, and skin conditions like eczema and psoriasis. It may appear as rashes, rosacea and other ailments, only to clear once you clean up your diet, and start eating better.
Why Skin Nutrition Matters
Your skin is more than a surface or outside covering, it’s a living organ and one of the biggest in the human body. The foods you eat every day heavily influence how your skin looks because they affect:
collagen & elastin synthesis: the essential building blocks of skin
antioxidant defence: ability to neutralise free radicals (UV, pollution) that degrade collagen
inflammation control: which shows up as redness, breakouts, dullness
hydration & barrier integrity: which support the lipid barrier and maintains skin plumpness
You are constantly shedding your old skin cells and rebuilding new ones. This is why you need a steady supply of the beauty foods from wholefood nutrients to maintain that youthful glow, and not diets or “detoxes.” The sample menu below is a real-food example you can follow (or adapt). Each recipe is designed to deliver skin-supportive nutrients across the day.
Glowing Skin Favourites
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Beauty Foods For Glowing Skin
Key Nutrients For Healthy Skin
Healthy, glowing skin doesn’t come from expensive creams, celebrity skincare routines, or even Botox. True radiance is built from the inside out through the foods you choose to eat every day. That’s why “beauty foods” are essential: they provide the vitamins, minerals, antioxidants, and healthy fats your skin needs to stay youthful, hydrated, and resilient. When nutrition is lacking, hair, skin, and nails show stress in the form of dullness, dryness, and premature fine lines. The good news? You can make beauty foods a regular part of your meals to naturally boost collagen production, reduce inflammation, and protect your skin against ageing. Here's a good place to start with these skin-loving foods are on your plate:
Best Foods for Glowing Skin
avocado: packed with anti-ageing vitamins E and C plus healthy fats that nourish skin from within.
capsicum (bell peppers): rich in vitamin C, a key nutrient for collagen production.
carrots: loaded with beta-carotene, which protects against sun damage and supports a natural glow.
fatty fish (salmon, mackerel, sardines): omega-3 fatty acids to fight inflammation and dryness.
chia seeds: tiny but powerful, full of antioxidants and plant-based omega-3s.
green matcha tea: polyphenols and antioxidants that improve hydration, elasticity, and skin thickness.
oranges: a vitamin C powerhouse to prevent wrinkles and boost collagen.
peaches: a juicy source of beta-carotene and vitamin C to support skin repair.
raw cacao (dark chocolate): provides flavonoids that smooth wrinkles and improve circulation.
sweet potato: high in beta-carotene, which acts as a natural sunblock from within.
soy: contains isoflavones that help improve elasticity and reduce fine lines.
tomatoes: packed with lycopene, a strong antioxidant that protects against UV damage.
walnuts: offer skin-essential omega-3 fats, zinc, and vitamin E.
watermelon: ultra-hydrating and rich in antioxidants like lycopene and vitamin C.
The Takeaway
Adding even just a few of these foods for glowing skin into your daily meals can make a visible difference over time. Think of them as your new all-natural skincare essentials, affordable, delicious, and proven to help you look and feel your best.
RELATED:
📖 Fancy a little detox challenge? You’ll one with find plenty of detox recipes and meal ideas inside my latest Detox Cookbook which comes with a suggested meal plan, and easy to make clean eating recipes. Nourish from the inside out for that all-day energy and youthful glow. Grab your copy here.
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What To Eat For Glowing Skin
Sample Glowing Skin Menu
There are so many foods that nourish your body and support healthy skin, and if I had to create a supercharged, one-day menu for radiant skin, this is exactly what it would look like. Each recipe would be chosen because it's simple, delicious, and full of nutrients your skin craves. Think antioxidants, collagen boosters, hydration heroes, and healthy fats. Here’s a simple, delicious sample menu filled with foods that help your skin look and feel its best. Follow this menu for a day or two and see how much a difference it makes for you.
This one-day meal plan for glowing skin is designed as a guide you can repeat, mix, or adapt. Rotate in different beauty foods each week to keep your skin nourished, your energy high, and your meals exciting.
Breakfast: Chia Fresca Glow Water
Ingredients:
500ml water or coconut water
1 tbsp chia seeds
2 tbsp lemon juice, freshly squeezed
1 pinch of sea salt
1/2 tsp cayenne chili, optional
How It Helps: chia seeds are rich in omega-3s and fibre for digestion while lemon provides essential vitamin C for collagen support. Hydrating first thing wakes up the digestive system, kickstarts your circulation and sets your body up for that all-day glow.
High-Fibre Berry Chia Pudding
Ingredients
Start the day with a high-protein breakfast like chia pudding. This breakfast pudding recipe is easy to make and uses unsweetened almond milk, protein powder, chia seeds, stevia, vanilla extract paired with mixed berries. Combine the milk, chia seeds, stevia, and vanilla in a small bowl or mason jar. Stir well and refrigerate overnight to set. To serve, top with fresh mixed berries before eating. Makes a deliciously filling breakfast or lunch, or a halved portion as dessert. View my collection of my chia seed pudding recipes, and pair this with the chia fresca water above or your choice of one on the infused water recipe below.
How It Helps: chia seeds are an excellent plant source of omega-3s and dietary fibre for gut health, digestion and keeping you satiated. Combining this with protein supports collagen and tissue health while berries are a great source of antioxidants for glowing skin.
Lunch: Rainbow Salad Bowl
Ingredients
Jam-packed with colour, crunch, and nutrients, start a salad base of leafy greens like spinach or kale, then layer in vibrant vegetables such as red capsicum, shredded carrot, purple cabbage, and cherry tomatoes. Add a source of nourishing protein such as grilled salmon or tofu, and a handful of walnuts for extra skin-boosting benefits. Drizzle with extra virgin olive oil and a squeeze of lemon for flavour and healthy fats. Toss everything together and serve immediately for a satisfying, skin-loving lunch. Pair this with your choice of one on the infused water recipe below.
How It Helps: colourful vegetables provide antioxidants that fight free radical damage, olive oil delivers vitamin E to support skin repair, and protein offers amino acids to help build and maintain collagen. Adding extras like salmon, tofu, or walnuts boosts omega-3s and other nutrients that further boost your skin's hydration, elasticity, and overall radiance.
Afternoon Glow Pop (Snack)
Ingredients
Easy as to make and full of skin nourishing ingredients, combine fruit like pineapple, kiwi or watermelon with coconut water, a pinch of maca root, and your choice of soluble collagen powder. Add all the ingredients to a blender and pour the juicy mixture into ice block sleeves or moulds. Freeze for up to 3 hours until solid. Makes a deliciously refreshing snack or dessert. Try my famous Pineapple & Coconut Collagen Glow Pops and test out this lovely collagen-infused treat.
How It Helps: pineapple, kiwi, and watermelon are rich in vitamin C and antioxidants, which help brighten the skin and support collagen production. Coconut water contains natural electrolytes that work to keep skin hydrated, plump, and radiant, while maca root is hormone-balancing adaptogen, supporting both energy and skin vitality. Collagen powder leaves skin elasticity, reduces fine lines, and helps maintain that youthful glow.
Dinner: The Omega-3 Rich Plate
Ingredients
Build this skin nourishing plate with a grilled or baked salmon fillet as your protein and omega-3 powerhouse, and serve alongside with roasted sweet potato and lightly steamed green vegetables such as broccoli, spinach, or green beans. Add a handful of cherry tomatoes or roasted red peppers for those extra antioxidants, and then drizzle everything with extra virgin olive oil and a squeeze of lemon for flavour and healthy fats. Pair this with your choice of one on the infused water recipe below.
How It Helps: salmon provides omega-3 fatty acids that reduce inflammation and improve skin elasticity, sweet potato is rich in beta-carotene which acts as a natural sun protectant, and greens deliver folate and vitamin K for skin cell repair. Olive oil adds vitamin E for further antioxidant support, while colourful vegetables supply phytonutrients to fight free radical damage and promote a radiant complexion.
Hydration Boost
(recipes below)
Drinking enough water every day is one of the easiest ways to support good health and maintain that glow from the inside out. Aim for 2–3 litres of water daily, adjusting for your climate, age, and activity level. To make hydration more enjoyable, try the infused water recipes below, and never underestimate the power of water to refresh your body and nourish your skin.
RELATED:
📖 Fancy a little detox challenge? You’ll one with find plenty of detox recipes and meal ideas inside my latest Detox Cookbook which comes with a suggested meal plan, and easy to make clean eating recipes. Nourish from the inside out for that all-day energy and youthful glow. Grab your copy here.
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Glowing Skin Vitamin Infused Water
How To Make Vitamin-Infused Water
Turn plain water into your best kept skin secret simply by adding fruits, herbs, and vegetables, you create crave-worthy drinks that are full of flavour and nutrients. When making infused water, quality matters. Choose organic produce whenever possible to avoid chemicals and get the freshest, most vibrant flavours. Even better? Visit your local farmer’s market or buy directly from growers for nutrient-packed ingredients.
Ready to get started? Here’s a simple roundup of glowing skin recipes to try:
Citrus & Mint Glow Water
Ingredients
Method
Wash and slice produce thinly. Add all the ingredients (except the collagen and ice) to a large water bottle or pitcher. Let it steep on the bench or in the fridge for 30-minutes to allow the nutrients in the ingredients to steep into the water, or you can store it in the fridge overnight. To serve, add the ice and stir in the collagen before you enjoy. Best consumed the same day.
Glowing Skin Benefits:
lemon → vitamin C for collagen production
cucumber → hydration + silica for skin strength
mint → refreshing flavour that aids digestion
collagen → promotes radiant, youthful skin and gut health
COLLAGEN: REPAIR {gut + skin} is my personal favourite for collagen. This blend combines hydrolysed collagen, hyaluronic acid, and antioxidants like astaxanthin to boost skin elasticity, smooth fine lines, and give you that radiant glow. It also works to support your gut health with aloe vera, glutamine, zinc, and prebiotic-rich ingredients, because a healthy skin starts in the gut and with what you eat.
Strawberry & Spicy Basil Infusion
Ingredients
Method
Wash and slice the strawberries. Add all the ingredients (except the collagen and ice) to a large water bottle or pitcher. Let it steep on the bench or in the fridge for 30-minutes to allow the nutrients in the ingredients to steep into the water, or you can store it in the fridge overnight. To serve, add the ice and stir in the collagen if you are using it; drink the same day.
Glowing Skin Benefits:
strawberries → vitamin C + antioxidants for skin repair
spicy basil → anti-inflammatory + supports digestion
HOT TIP: strawberries and basil make a delicious combo for your infused water, but there’s more than just flavour at play. Pairing herbs with vitamin-rich fruits helps maximise nutrient absorption, boosts the antioxidant benefits, and creates a natural synergy that supports skin health, hydration, and overall wellness.
Orange & Blueberry Spa Water
Ingredients
Method
Wash and slice the orange. Add all the ingredients (except the collagen and ice) to a large water bottle or pitcher. Let it steep on the bench or in the fridge for 30-minutes to allow the nutrients in the ingredients to steep into the water, or you can store it in the fridge overnight. To serve, add the ice and stir in the collagen if you are using it; drink the same day.
Glowing Skin Benefits:
orange → vitamin C for collagen + glow
blueberries → polyphenols to protect skin from oxidative stress
chia seeds → extra dietary fibre and omega-3s
collagen → promotes radiant, youthful skin and gut health
HOT TIP: adding chia seeds to infused water recipes or your drinks provides your body with a dose of dietary fibre and omega-3s, which both helps your waistline by keeping you feeling full, and skin glow by from adequate hydration.
Watermelon & Rosemary Glow Water
Ingredients
Method
Slice the watermelon into small chunks. Add all the ingredients (except the collagen and ice) to a large water bottle or pitcher. Let it steep on the bench or in the fridge for 30-minutes to allow the nutrients in the ingredients to steep into the water, or you can store it in the fridge overnight. To serve, add the ice and a fresh spring of herbs. Best consumed the same day.
Glowing Skin Benefits:
watermelon → hydration + lycopene for sun protection
rosemary → circulation boost + antioxidants for skin
collagen → promotes radiant, youthful skin and gut health
Add all the ingredients (except the ice) to a large water bottle or pitcher. Let it steep on the bench or in the fridge for 30-minutes to allow the nutrients in the ingredients to leech into the water. To serve, add the ice and stir in the collagen if you are using it; drink the same day.
HOT TIP: whenever possible, always use organic or homegrown produce and herbs for your infused water recipes. Ingredients that are free from pesticides or chemicals work best, since they’ll be soaking directly in your water. This'll give you the cleanest, freshest flavours and the most nutrients.
Batch Cook & Meal Prep
Yes, you can absolutely batch infused water. Homemade batches will keep 1-2 days in the fridge in a sealed bottle or container. I like to use large mason jars for this and make up individual batches every few days for the week ahead. These provide an easy to prepare, grab-and-go beauty food that will help you reach your 3 litre quota and build glowing skin at the same time.
Nutritionist Notes
Glowing skin is the result of daily nutrition habits — not quick fixes. Here’s what to remember:
eat a variety of colourful, nutrient-dense beauty foods daily
stay fully hydrated by consuming water and water-rich foods throughout the day
reduce the refined sugar and processed foods in your diet to help clear skin
focus on omega-3 fats, antioxidants, and vitamin C rich foods every day
Try adding just one new infused water recipe and beauty food to your menu this week. Even a small change like this can make a noticeable difference for your skin if you keep at it, and continue to add more and more nourishing recipes to your diet. Withing a few short weeks, just watch how your body responds and how you'll be radiating the glow from within!
Glowing Skin Favourites
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Frequently Asked Questions
Can a 3-day diet really improve skin?
Yes, you may notice a quick glow boost and more refresh face within just 2-3 days, especially from foods rich in hydration and antioxidants (like berries, cucumbers, and green tea). However, for lasting results in reducing fine lines or repairing damage, consistency over a few weeks to months matters most. Swap water for sugary drinks, and wholefoods for processed to boost your results.
What foods are good for radiant skin?
The best foods for that radiant, glowing skin are those rich in vitamin C such as oranges, strawberries, capsicums, healthy fats like avocado, salmon, chia seeds, and those rich in antioxidants like green tea, blueberries, leafy greens. These nutrients support collagen production in the body, help fight free radicals, and keep your skin plump and hydrated.
What foods repair skin damage?
Foods high in protein and zinc like lean meats, beans, pumpkin seeds can help support the body to repair skin tissue. Vitamin A-rich foods such as carrots, sweet potato, as well as omega-3 fatty acids (flaxseeds, fatty fish) can also aid healing and help reduce inflammation in the skin and body.
What foods help fight wrinkles?
While there is no miracle food, those foods naturally high in antioxidants and healthy fats, such as olive oil, nuts, fatty fish, and tomatoes, can help fight ageing. Vitamin C-rich foods also protect against collagen breakdown, helping skin stay firm and youthful. Add more of these to your weekly menu to reap the ongoing benefits and maintain that youthful glow.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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