The average person with a serious skincare routine has a bathroom cabinet that looks like a small Sephora display. Serums for every day of the week, SPF, treatments, masks, the whole thing.
And there’s nothing wrong with that. But topicals can only do so much if we aren’t keeping up on the inside.
We talked to Leona West-Fox, a celebrity nutritionist, about how what you eat might matter even more than what you put on your face. She also shares the seven foods on her non-negotiable list for that lit-from-within, picture-of-health, glowing skin.
Eating for your skin straight up works.
According to Leona, making sure you get in specific skin-healthy foods makes a significant difference in the look, feel, and integrity of our skin.
“Our skin is our largest organ, and, like any other organ, it’s supported from the inside out,” she says. “What we eat influences the skin at the cellular level. At a certain point, you can’t out-topical what’s happening internally.”
Of course, not all of this is going to be instant-gratification-level effective. Like everything else, topical or otherwise, it will take a little time. Leona notes that while the results timeline can vary, skin change can be noticeable.
“Generally, I would say three weeks to three months. Some people notice inflammation or hydration change pretty quickly. Texture, clarity, and the overall quality of the skin will take longer.”
Which is to say, eating your skincare is a long game, but it’s one well worth playing.
Leona’s list of the top 7 foods for glowing skin:
1. Foods Rich in Vitamin C
“Vitamin C is probably one of the most important micronutrients for skin, by far,” Leona says. “We talk so much about putting vitamin C on the skin, which we should, but we don’t talk enough about eating it. Vitamin C is essential for collagen production, and it’s a major antioxidant for skin cell repair. So it’s really supporting the structure of the skin and helping protect the skin cells themselves.”
Top sources include citrus, kiwi, bell peppers, and a sneaky heavy hitter known as broccoli. Given that vitamin C is essential for collagen synthesis and cannot be produced by the body on its own, dietary sources are non-negotiable. Bell peppers, in particular, contain significantly more vitamin C by weight than most citrus. And if you prefer it in a beverage, hibiscus tea is also a great option.
Flax and chia, specifically, are excellent plant-based sources of omega-3s, and chia seeds are rich in zinc, which plays a role in skin repair and regulating oil production. They’re also easy to add to almost anything.
3. Chlorophyll-Rich Greens
Think spinach, arugula, parsley, chard, kale, and cilantro.
“I love greens for clearer, healthier-looking skin,” Leona says.
Chlorophyll-rich greens are dense in vitamins A, C, and K, support detoxification pathways, and are thought to improve skin clarity and tone.
4. Quality Protein Sources
This is going to be chicken breast, eggs, ground beef, tofu, beans, and other legumes.
Leona gets specific about the distinction. “Look for whole-food sources of protein versus getting protein from sausage, hot dogs, and processed meats or processed imitation meats.”
The protein itself is skin-supportive. The additives, preservatives, and inflammatory compounds in heavily processed versions can work against it.
“Protein gives the body the amino acids it needs to build collagen and the actual structure of the skin,” Leona says. “If you’re consistently under-eating protein, your body has other priorities. Skin isn’t necessarily first in line for those resources.”
Salmon is Leona’s top pick. Fatty fish is rich in omega-3 fatty acids, which support the skin’s lipid barrier, help maintain hydration, and reduce inflammation—one of the main causes of dull, congested, or accelerated-aging skin.
“They’re so antioxidant-dense,” Leona says.
Blueberries, strawberries, raspberries, and blackberries are all rich in polyphenols that help neutralize free radicals, the biggest villains responsible for collagen breakdown and skin aging. They also happen to be deliciously easy to eat every day.
“Mint, spearmint, oregano, cilantro, parsley—they’re mineral- and chlorophyll-dense and naturally full of antioxidant and antibacterial compounds,” Leona says. “These compounds can literally clarify and brighten skin.”
Her advice: “Don’t just add one tiny piece of parsley as a garnish. Really use them.”
How do you add this into your routine?
If all of this feels like a lot to track, Leona has a framework that makes it feel way more manageable. She recommends zooming out to three simple questions at every meal:
- Where is my protein?
- Where is my color?
- Am I eating foods that are naturally hydrating?
“You don’t have to completely overhaul your diet,” Leona says. “Just think of these three things to simplify it: water-dense foods, antioxidant-dense foods, and protein-dense foods.”
For anyone already eating well and looking to take things further, her top recommendation is a pressed green juice, daily or several times a week.
“It concentrates the hydration, chlorophyll, and nutrients from a large amount of produce into something you can easily and consistently consume,” she says. “I think of it almost like flooding the body with the raw materials that support healthy skin cells.”
There’s one thing to reduce.
If there’s a subtraction that makes as much of a difference as any addition, Leona points to refined processed sugar. The reason comes down to a process called glycation, where excess sugar binds to proteins like collagen and elastin, making them stiffer and less flexible over time.
“Think of the collagen and elastin in your face like a fresh, taut rubber band,” she says. “It should be strong, flexible, and able to snap back. Over time, glycation makes that rubber band stiff and brittle, so it doesn’t bounce back the way it used to.”
She’s not suggesting cutting sugar entirely. Just reduce it consistently, which turns out to be one of the most impactful things you can do for your skin without buying a single new product.
The glow-from-within thing isn’t just a metaphor; it’s cellular. Your plate supports the behind-the-scenes work, while your serum takes care of what’s happening up top.
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