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06th Jun 2024

Her Wedding: Nutritionist reveals foods that make your skin glow

Niamh Ryan

Looking and feeling your best on your wedding day is something every bride deserves

Having glowing skin can be accomplished by undergoing a number of treatments and having a great skincare routine, but we can also achieve a perfect complexion with the food we eat.

Nutritional Therapist, Kerry Beeson reveals the six foods to include in your diet in preparation for your special day.

“What we eat can directly affect the appearance, texture, and overall health of our skin in a variety of ways.”


Beeson says that a diet rich in protein is a key factor in maintaining healthy skin.

Eating protein helps our body produce collagen, which is vital for keeping our hair, skin, and nails strong and healthy.

Beeson recommends lean meats, fish, eggs, tofu, beans, and pulses.


Water is another crucial ingredient for glowing on the inside and outside. Even if you’re not a bride-to-be, everyone should aim to drink two litres of water daily.

“Water and water-filled foods such as fruit and veg keep skin hydrated and plump, so this is a key starting point for achieving a clear complexion,” Beeson says.

Fruit and vegetables

“Pigment antioxidants, found in coloured fruit and vegetables like peppers and berries, offer your skin protection from harmful UV rays, and also have anti-inflammatory benefits,” Beeson explains.

Certain foods such as citrus fruits can also assist collagen production.

Green tea

Another hack for radiant skin is drinking green tea, according to the nutritionist.

“Green tea is full of antioxidants which help to protect your skin.”

Healthy fats

“Essential fats are those which are important for health but the body can’t produce them so they must be obtained in the diet,” Beeson says.

Omega 6 fats are found nuts and seeds and are important for cell structure and production.

Omega 3 fats, found in oily fish and shellfish, help to preserve collagen and has anti-inflammatory properties.

Fermented foods and prebiotics

As Beeson says, supporting gut health is important when aiming for a clear complexion.

Prebiotic foods such as wholegrains, garlic, and pulses are good for your gut and feed the good bacteria.

You can also introduce good bacteria by eating fermented foods like kimchi, sauerkraut, and miso.

Having a healthy gut will help your skin glow.

Kerry Beeson works for Prep Kitchen, a meal planning service that aims to make healthy eating possible for all.