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Top 5 Nutrition Tips for Glowing Skin


1) Quit unnecessary dietary sugar for youthful, clear skin. Minimising an excess of refined sugar will have the biggest impact on your skin:


• May damage the collagen and elastin proteins within the skin, which leads to wrinkles and sagging skin.

• Contribute to hormonal imbalances, which may lead to spotty and greasy skin.

• Can play a role in inflammatory skin conditions such as eczema, psoriasis and rosacea.

It’s the hidden sugars in our food we need to watch out for – always check the sugar content in sauces, bread, cereals, soups, yoghurts, dressings and most ‘low fat’ foods.


2) Eat oily fish, avocado, nuts and seeds for soft and supple skin.

• These foods contain healthy fats which make the skin plump and supple.

• They have great hormone balancing effects, which can help prevent spots.

• The omega 3 fats within these foods are potent anti-inflammatories, which can reduce symptoms of eczema and psoriasis.


3) Get the glow with ginger. Ginger is a vasodilator, which stimulates circulation resulting in the delivery of more nutrients to the skin to make it glow.

How can you consume ginger daily?

• Infuse fresh ginger root and lemon in hot water to make a warming tea.

• Add fresh or ground ginger to cooking – stir-fry recipes, curries and soups are best.

• Add ginger root when juicing or try pure juiced ginger shots.

4) Stay hydrated – your skin is 65% water after all… For supple, soft glowing skin drink 2-3 litres of water a day.

You can also:

• Infuse water with cucumber, lemon, mint, strawberries or blueberries overnight for refreshing flavoured water.

• Drink iced herbal tea by refrigerating a brew of your favourite flavoured tea.


5) Eat the rainbow to boost your intake of skin protecting antioxidants.

The more colourful vegetables on your plate the more skin protecting antioxidants you have. Antioxidants protect from cellular damage caused by free radical sources such as the sun, pollution, alcohol, fried, smoked and burnt food.

Thank you, Lily x

Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC

Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166   lily@lilysoutternutrition.com