Eating for your skin in autumn

by Naturopathic Skin Nutrition Coach Jessica Shand @eatnourishandglow

The start of autumn doesn’t just mean switching up your skincare to cater for commonly dryer, sensitive and dull looking skin, but plummeting temperatures, wind and other external skin aggravators mean it’s time to look at what you’re feeding your skin with on the inside.

The change of season from summer to the colder months of the year can sometimes cause havoc on your complexion resulting in typically inflamed / red looking and flaky skin so there really couldn’t be a better time to take stock of your nutrition and focus on how you’re fuelling your skin in terms of the food you eat in order to keep your skin naturally glowing and healthy.

As important as it is to externally treat the skin with the products you use, it really is important to nourish your skin from within, as what you eat with will show up on your face in one way or another.

With this in mind, it’s time to give your skin and your health overall some TLC with these tips on how to eat for autumn to help support your skin from the inside-out;


The best place to start is to ensure your diet is as seasonally nutritious as possible as this will provide your body system with the most nutrient dense and fresh produce available.


We all know organic produce is better in more ways than one but organic fruits and vegetables really are much higher in nutrient content than non-organic and also don’t use the scarily synthetic pesticides that can contribute to skin conditions if eaten in access. According to a study from Newcastle University found that organic produce had up to 40% higher levels of vitamin C, zinc, iron and other key nutrients -lots of reasons to fuel your body with organic produce.


Try to eat and cook with as many different seasonal vegetables as you can including for autumn; butternut squash, carrots, cauliflower, pumpkin (and their seeds) as well as wild mushrooms, beetroot, broccoli and celery and in terms of fruit for the season try to eat; clementine’s, cranberries, pomegranates and apples.

(I shared my favourite seasonal squash over on my instagram @eatnourishandglow if you fancy giving it a go!)


Focus on vegetables high in skin-loving antioxidants including beta-carotene (responsible for giving your orange root vegetables including squash and carrots their gorgeous orange colour!) beta-carotene converts to vitamin A inside the body and helps protect your skin from the suns damaging rays.


Healthy fats are vital in keeping your skin healthy and hydrated. Omega-3 fatty acids from salmon, mackerel and nuts and seeds including flax, chia and walnuts are all great sources of good fats that will work wonders for your skin.


Important all year round but taking a Vitamin D supplement is even more essential during the darker / colder months of the year when we spend more time inside. We need Vitamin D to help the body absorb the calcium and phosphate from our diet and Public Health England recommends Vitamin D to help strengthen and protect the immune system and to optimise the body’s resilience against infection.

Keep healthy during this time!

Sending love