We read a lot of press about superfoods for health, but which foods can transform your skin?

Just as pro-inflammatory foods can create a break down in the digestive system, the foods you eat can affect your skin barrier as well. High glycaemic-index foods, such as refined carbs and sugars, can actually cause the breakdown of collagen and inflammation. Refined foods create a spike in blood sugar, which leads to a process called glycation, where the sugar actually binds to the collagen fibres and causes them to become brittle and hard.
Eating a balanced diet with high amounts of fibre, fruits and vegetables can reverse this condition.

Foods to include for a glowing complexion

Eat seasonally where possible and include fruits, vegetables, wholegrains, legumes, nuts and seeds and vegetables. This will give your system the best chance of absorbing a broad spectrum of vitamins, minerals and phytochemicals.


Berries contain high levels of anthocyanins, natural plant pigments that have a variety of beneficial effects for the skin. They are rich in antioxidants and studies show that including them in your diet can help to increase extra cellular molecules such as collagen and elastin*. They also help to protect the skin from UV light.

Eat your greens

How often did we hear our parents say this? The deep green pigment (known as chlorophyll) is a potent anti-inflammatory which helps to soothe and calm irritated skin. It’s also packed with skin loving vitamin C. Try to include a wide variety including Swiss Chard, kale, broccoli, bok choy and cabbage.

Just one cup of kale contains:

  • 64%of our daily vitamin K intake
  • 206% of our daily vitamin A intake
  • 134% of our daily vitamin C intake

Lean Protein

Chicken and salmon are both excellent sources of lean protein brimming with amino acids to support collagen. If you carve a whole chicken, you will see the connective tissues, these are a rich source of collagen. However, we often choose not to eat these tissues and opt for skinless chicken.

Fermented foods

Fermented food improves digestive health which in turn really makes your skin glow. The process of fermentation synthesizes beauty-boosting nutrients including vitamin B12, biotin and folic acid.


Getting enough fibre will help your body remove unwanted waste, toxins and hormones it doesn’t need. If food sits in the gut too long it can cause skin breakouts and inflammation.

And finally don’t forget to drink plenty of water throughout the day to keep hydrated and ensure you have a glowing complexion.

This article was kindly contributed by Kathryn Danzey, the founder of Rejuvenated