Whether you're battling dry skin in the winter or an oily sheen come summer, it seems we're rarely at ease with our complexions.


Pollution, sun exposure, stress and a diet full of sugary, processed foods are just a few of the external factors that can cause your skin to look less than its best. Beauty expert, Liz Earle has honed her expertise over decades in the beauty and wellness industry as a result she knows great skin starts from within.

Face your future looking your best with Liz’s top five dietary dos and don'ts for a glowing, radiant complexion all year long.

Discover our full range of health benefit guides including how to eat your way to fabulous skin and what to eat for glowing skin.

What is radiant skin?

Smooth with elasticity and an even tone and texture, naturally radiant skin has a subtle glow. It’s the look we associate with skin that is healthy.

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How to get more radiant skin

1. Minimise sugar

Sugar can be damaging to our skin, because raised blood sugar levels increase the risk of skin inflammation. Research suggests this inflammation contributes to problems like acne, eczema and skin ageing.

Swap to a natural sweetener instead, such as xylitol, which reduces tooth decay and is thought to help support bones, or stevia which is a herbal sweetener.

Find out all you need to know about sugar.

2. Support your gut

Probiotics have become synonymous with helping to maintain good digestive health, whether taken as daily supplements, or ingested as active cultures in ‘live’ organic yogurt and other fermented foods. The benefits of these 'friendly' bacteria are now thought to extend beyond the digestive tract and includes helping to keep skin clear. By supporting the gut, they create a healthy, sealed barrier that prevents the inflammation that can trigger breakouts.

Discover more digestive health recipes and tips.

Green smoothie surrounded by ingredients

3. Include leafy greens

Green foods may help encourage clearer skin. Adding a generous handful of leafy greens or a spoonful of chlorella, spirulina, barley grass or wheatgrass powder to a homemade juice or smoothie may help maintain the body’s natural balance. These greens are a great source of chlorophyll, which helps cleanse the system and support our energy levels giving our vitality a boost.

4. Focus on good fats

Introducing high quality plant oils into your diet is one of the most beneficial things you can do for your complexion. Look for cold-pressed oils, as these will contain more vitamin E to help you look younger for longer.

Drizzle a spoonful over cooked vegetables like broccoli or runner beans, or try using a mixture of different oils such as extra virgin olive oil, walnut oil, rapeseed and pumpkin seed oils in salad dressings or as a drizzle.

5. Moisturise from within

If you want to ensure you’re looking your most radiant, then be sure to include plenty of oily fish, like salmon, trout and mackerel in your diet.

A great source of protein and omega-3 fatty acids, a diet that includes oily fish has been shown to reduce inflammation and even help with skin disorders such as psoriasis. If you have an allergy to fish or choose not to eat it, consider a supplement from a micro-algal source.

What’s your secret to radiant, beautiful skin? Share your experiences in the comments below....

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