Serums work on the surface. What you eat shapes the skin growing underneath. No strict diets here, just the nutrients worth putting on your plate regularly.
The skin nutrients that matter
| Nutrient | What it does | Find it in |
|---|---|---|
| Vitamin C | Needed to make collagen; protects against everyday stress | Oranges, guava, kiwi, peppers, broccoli |
| Vitamin A | Supports healthy skin cell turnover | Sweet potato, carrots, pumpkin, spinach, mango |
| Vitamin E | Antioxidant that supports your skin barrier | Almonds, sunflower seeds, avocado, olive oil |
| Omega-3 fats | Help skin hold on to moisture | Salmon, sardines, walnuts, chia, flaxseed |
| Zinc | Supports healing and balanced skin | Pumpkin seeds, chickpeas, lentils, eggs |
| Protein | Building blocks for collagen and elastin | Eggs, chicken, fish, laban, lentils |
What about collagen supplements?
Some studies suggest collagen may help skin hydration and elasticity, but the research is still developing and much of it is brand-funded. Think of it as a top-up to a protein-rich diet, not a replacement.
The surprising one: vitamin D
It sounds odd in a country this sunny, but low vitamin D is common across the Gulf. Long hours indoors and avoiding the midday heat add up. Ask your doctor for a simple blood test before supplementing.
Don’t forget water
Hydrated skin looks plumper and smoother. Keep a water bottle nearby and eat water-rich foods like cucumber and watermelon. Herbal teas count too.
What can dull your glow
- Very high-sugar diets, which some people find trigger breakouts
- Too little sleep, since skin does much of its repair overnight
- Smoking, including shisha
- Crash diets that cut out fat or protein
A glow-friendly day
- Breakfast: eggs, spinach and avocado on wholegrain toast, plus an orange
- Snack: almonds and berries, or a matcha latte
- Lunch: grilled salmon with sweet potato and fattoush
- Snack: laban with chia seeds and a few dates
- Dinner: lentil soup with roasted peppers and broccoli
Food first
Most people can get what their skin needs from a varied diet. Talk to your doctor before taking supplements, especially if you’re pregnant or on medication, because too much of some vitamins, like vitamin A, can be harmful. And be patient: skin renews roughly every month, so give any change four to six weeks.
Explore collagen, healthy foods and more in our Glow collection.
