what to eat for healthy, radiant skin

In my 10+ years of practice as a holistic aesthetician I’ve learned that glowing skin rarely starts with a serum or a facial treatment.

While I deeply believe in the healing power of aromatherapy skincare, I’ve seen that our skin is a reflection of what’s happening beneath the surface, and how we respond to what’s around us. It’s all connected.

This holistic perspective grounds how I approach skin health at calm down club. My treatments are designed to calm the nervous system and create conditions where the body and mind can fully relax. When our soul feels safe and supported, we can begin to truly soften and glow.

I recently chatted with my client Shae Leung, a certified Holistic Nutritionist in Southern Ontario, to talk about one of the most important factors in skin health— what we eat.

Our nutrition and lifestyle fuel our skin cells.

According to Shae, nutrition may be one of the most influential factors when it comes to skin health.

“Our skin is constantly repairing and rebuilding itself,” she explained. “The foods we eat provide the building blocks for that process.”

Protein, healthy fats, vitamins, minerals, and adequate hydration all contribute to a strong skin barrier, healthy collagen production, wound healing, and overall skin resilience. On the other hand, skipping meals, dehydration, and relying heavily on processed foods can eventually show up on the skin.

Glowing skin starts within.

When asked about her favourite foods for vibrant skin, Shae emphasized variety and whole foods.

Hydrating foods such as cucumber, celery, lettuce, and melon can help support overall hydration levels. Vitamin C-rich foods like strawberries, kiwi, citrus fruits, and red peppers support collagen production, which helps maintain firmness and elasticity.

Healthy fats and omega-3-rich foods are also incredibly important— Avocado, olive oil, walnuts, flax seeds, grass-fed beef, and oily fish such as salmon, sardines, mackerel, anchovies, and herring.

She also highlighted cruciferous vegetables like broccoli, kale, Brussels sprouts, and red cabbage which support the body’s natural detoxification processes.

Lastly, she emphasized supporting the gut microbiome through probiotic-rich foods like kimchi, sauerkraut, kefir, and miso, alongside prebiotic foods such as garlic, onions, asparagus, apples, artichokes, and oats.

Trust your gut.

I’ve become fascinated with the gut-skin connection.

Shae notes that an imbalanced gut microbiome can contribute to inflammation throughout the body— leading to skin conditions like acne, rosacea, eczema, and psoriasis, which become difficult to manage if overlooked.

The gut also plays a critical role in nutrient absorption. Even the most nutrient-dense diet can’t fully support your skin if your digestive system isn’t properly absorbing those nutrients.

It’s another reminder that we need to focus on the basics, like foods to support a healthy gut microbiome.

Connecting the dots— hormones & skin.

Hormones play a significant role in our skin heath, from oil production to collagen synthesis.

Excess androgens can contribute to increased oil production and acne, while declining estrogen levels can lead to dryness, reduced elasticity, and thinner skin. Elevated cortisol—the body’s primary stress hormone—can increase inflammation and exacerbate conditions like acne, eczema, and psoriasis.

Chronic stress, living in ‘fight or flight’ mode, takes a huge toll on the mind and body. This absolutely shows up on our skin!

Supporting hormone balance often means supporting the foundations— nutrition, sleep, stress management, movement, and real, intentional pockets of rest in our day.

Is what we eat making our skin break out?

Everybody is unique, but Shae commonly sees that those who eat a diet high in ultra-processed foods, refined sugars, and refined carbohydrates tend to have skin conditions or concerns.

She encourages consuming foods as close to their natural state as possible and prioritizing whole-food sources whenever available.

She also recommends paying attention to the types of fats being consumed. Olive oil, avocado oil, and coconut oil are generally preferred over heavily refined seed oils.

For some individuals, dairy may also play a role. If cow’s milk seems to trigger skin concerns, experimenting with sheep or goat dairy may be worth exploring.

While this may not come as a surprise, excessive alcohol consumption negatively impacts both moisture levels and liver function, which results in poor skin.

How to spend a skin-supportive day.

One thing I appreciated about Shae’s approach is that it’s practical.

A skin-supportive day of eating doesn’t require perfection. It might simply include:

• A hydrating start to the day with lemon water and a pinch of sea salt

• Protein-rich meals built around eggs, fish, legumes, or quality animal proteins

• Plenty of colourful vegetables

• Healthy fats from avocado, olive oil, nuts, and seeds

• Fibre-rich foods that support digestion and blood sugar balance

• Consistent hydration throughout the day

Rather than focusing on restriction, the emphasis is on adding nourishing foods that support the body’s natural processes.

The first change you should make?

If someone is struggling with their skin, Shae’s first recommendation is surprisingly simple:

Regulate your blood sugar!

Blood sugar fluctuations can increase inflammation and contribute to a variety of skin concerns, including acne, puffiness, uneven texture, and pigmentation.

One of her favourite tips is to never eat “naked carbs.”

In other words, pair carbohydrates with protein, healthy fats, or fibre whenever possible. This helps slow glucose spikes and creates more stable energy throughout the day.

Other supportive habits include:

• Eating enough protein at each meal

• Not drinking coffee on an empty stomach

• Prioritizing sleep

• Managing stress

• Taking walks after meals

• Eating consistently throughout the day

In a holistic approach, consistency isn’t about rigid rules or perfect habits— it’s about small, sustainable actions repeated over time. Taking a few deep breaths before meals. Drinking more water. Adding vegetables to your plate. Going to bed a little earlier. Taking a short walk after dinner.

These habits may seem small, but together they create a real foundation for skin, and overall health.

As a somatic facialist, I often remind my clients that our skin is constantly communicating with us.

While professional treatments, quality botanical skincare, and facial massage absolutely support healthy skin, they are only a piece of our beautiful puzzle.

The most radiant skin I’ve seen over the years hasn’t come from a 10-step skincare routine or chasing perfection. It comes from creating an environment where the body feels nourished, supported, rested, and safe.

If you’re on a journey toward healthier skin, consider looking beyond your skincare routine. Your gut, hormones, stress levels, sleep habits, and nutrition may have more to say than you think!

A special thank you to Shae Leung for sharing her knowledge and passion for holistic nutrition. Her insights are a beautiful reminder that true skin health starts from within.