Secrets to radiant skin: A nutritionist reveals her food combinations for glowing skin – including salmon, LIVER and other fish

  • Jessica Sepel, a leading nutritionist, has revealed the best foods to eat to get glowing skin 
  • The 32-year-old advised that you eat plenty of vitamin-rich food. 
  • Oily fish, citrus fruits and root vegetables are good choices. Nuts and wholegrains are also recommended.










Jessica Sepel, a clinical nutritionist, has revealed the best food combinations for glowing skin.

The skin is the largest organ in our body. Therefore, it is important to eat plenty of vitamins. 

According to JS Health founder, oily fish, liver and wholegrains are essential for maintaining a healthy glow. 

Australian nutritionist Jessica Sepel (pictured) recommends filling your plate with foods that are rich in vitamins for glowing skin

Oily fish, liver and wholegrains 

Oily fish, such as salmon or tuna, liver and wholegrains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10), which Jess said is a ‘fat-soluble vitamin-like substance’ that is produced by the body and stored in fat tissues.

The substance is an important part of generating energy. It can be found in the outermost layer of the skin, which acts as an ‘initial barriers to oxidants’. 

These foods also contain high amounts of omega-3 fatty acid, which help reduce inflammation in your body.  

Oily fish, such as salmon or tuna, liver and wholegrains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10)

Oily fish such as salmon, tuna, liver, and wholegrains contain high levels of powerful antioxidant CoenzymeQ10, or CoQ10.

Citrus fruit, kiwifruit, tomato, and capsicum 

Vitamin C, which is found in tomato, capsicum, citrus fruits, and tomato, is a powerful antioxidant that promotes collagen production.   

Heathline says collagen is the major structural protein in the body. It’s ‘one main building block’ of skin, bones and muscles. 

As we age, our bodies gradually lose collagen and wrinkles begin to form.  

Jess also said that vitamin C is good for skin health and helps to remove ‘free radicals. 

What is collagen? 

CollagenThis is the most important protein in your body, accounting approximately one-third its protein composition.

Collagen is a major building block of bones, skin and muscles, as well as tendons and ligaments. Collagen is also found throughout many other body parts including blood vessels and corneas. 

Collagen essentially provides structure to much of your body, including your bones, skin, tendons, and ligaments  

As we age, collagen slowly disappears from our skin. This causes wrinkles and saggier skin. 

Source: Healthline 

Vitamin C found in kiwi fruit, capsicum, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production

Vitamin C is found in tomato, capsicum and citrus fruits. It is a powerful antioxidant that promotes the production of collagen.

Papaya, carrot, sweet potato and carrot

Jess said particular fruits and vegetables such as pumpkin, sweet potato, carrot, mango and papaya are filled with the antioxidant B-carotene – the pigment that gives orange fruits and vegetables the vibrant colour.

Jess wrote that beta carotene was a photo-protector. Its ability to prevent UV-induced skin redness has been proven. 

“In a 12-week study on healthy volunteers, beta-carotene oral administration was demonstrated to reduce UV-induced skin redness. 

Sunflower seeds, almonds, and spinach 

Vitamin E is an important component of protecting the skin from ultraviolet radiation. 

Jess explained that this vitamin acts like an antioxidant and can be found in almonds as well as spinach and sunflower seeds. 

She said that natural vitamin E protects the body from the damage caused by quality fats, which can cause cell damage and lead to skin ageing.  

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