As a clinical nutritionist, I’ve always been so passionate about the link between what we eat and the health of our skin. The truth is, glowing skin really does start from within — especially in the gut, where so much of our nutrient absorption and body’s natural detoxification happens.
Eating a diet rich in antioxidants, healthy fats, skin-loving vitamins and minerals, plus supporting yourself with targeted supplements can make a real difference to skin health. These nutrients support skin hydration, firmness, and collagen production for that dewy glow.
These are the go-to ingredients and daily rituals I personally rely on to show my skin some extra love!
Jess xx
1. Start your day with a veggie juice or greens powder
One of my favorite ways to nourish my skin from within is with a fresh veggie juice. I love a simple mix of beetroot, celery, carrot, and lemon — or if I’m short on time, I stir a scoop of Daily Supergreens into water. It’s an easy, beautiful ritual to flood your body with skin-loving nutrients.
2. Amp up your intake of antioxidant-rich foods, including vitamin C
Think berries, citrus fruits, tomatoes, and greens such as broccoli. Thanks to their high antioxidant count, these protect and nourish your skin cells. In particular, Vitamin C supports our body’s natural collagen production and fights free radical damage.
3. Add good fats to every meal
Healthy fats are essential for hydrated, supple skin. I always include nourishing fats like avocado, extra virgin olive oil, and seeds in my meals. You’ll find lots of delicious, skin-loving recipes to inspire you inside the JSHealth App and in the recipes on this blog.
4. Enjoy omega-3 rich fish in your diet
Oily fish such as salmon, mackerel, and sardines are rich sources of omega-3 fatty acids. Omega-3 fatty acids also have anti-inflammatory properties and also help to support skin hydration. Don’t eat fish? Consider supplementing with a quality fish oil made with EPAs and DHAs.
5. Incorporate a variety of nuts and seeds into your diet
Think walnuts, brazil nuts, chia seeds, flaxseeds, pumpkin seeds, and hemp seeds. Not only are these quality fat sources, but they are also packed with vitamins and minerals such as vitamin E and zinc, which support skin health.
6. Support your gut with prebiotic and probiotic-rich foods
Our digestion and our skin are so deeply connected. When the gut microbiome is balanced, it helps regulate inflammation in the body, which can support clearer, healthier skin. Include prebiotic-rich foods like legumes, oats, garlic, and onions, alongside natural probiotics found in yogurt, kefir, or fermented vegetables.
7. Hydrate, hydrate, hydrate
Our skin is a thirsty organ! Aim for 2-3 liters of water daily. Include hydrating fruits and vegetables into your diet such as watermelon, cucumber, and celery. Drinking plenty of water throughout the day keeps your complexion supple and firm.
8. A daily dose of hydrolysed Pure Marine Collagen
For skin that truly glows from within, I am obsessed with adding a scoop a day of our JSHealth Vitamins Pure Marine Collagen into almost anything each day — smoothies, yogurt, bliss balls, or coffee! It provides you with complexion-loving collagen peptides to support skin elasticity, firmness and hydration.
Bonus tip: Don’t forget to feed your skin from the outside too! Just like your body, your skin loves being nourished with vitamins and nutrients. That’s why I created the 4-Step Vitamin Skincare System — to deliver science-backed vitamins, nutrients, and botanicals directly to your skin in four simple steps. Our range was formulated by a skin biochemist to boost radiance, hydration, and overall collagen formation for glowy, supple skin.
