Expert nutritionist Pip Bartlett-Mullin. 

Moodboard images, pinterest. 

From beetroot to berries: a nutritionist's guide to glowing skin

These 8 skin-boosting superfoods are probably in your kitchen right now...

23 JUNE 2026

Expert nutritionist Pip Bartlett-Mullin. 

Moodboard images, pinterest. 

We’ve all heard the phrase ‘eat your skincare’ - but does it actually work? 

 

While no single food can guarantee instant glass skin, experts agree that a nutrient-dense diet coupled with adequate hydration, sleep, and a consistent skincare routine can collectively support a healthy, radiant complexion in the run-up to your wedding. 

 

Here, expert nutritionist Pip Bartlett-Mullin shares the foods to add to your shopping list if brighter, calmer and more radiant skin is the goal. 

Avocado

A mainstay of Australian and London brunch culture, the humble avocado does some heavy lifting when it comes to skin health. Rich in monounsaturated fats and vitamin E, it supports the skin’s barrier, keeping it soft, supple and less prone to dryness. “These healthy fats also help the body absorb fat-soluble vitamins more efficiently, which play a role in protecting skin cells from oxidative stress,” says Pip. 

Oily fish

Salmon, mackerel and sardines can work wonders when it comes to achieving fresher, bouncier skin. “Rich in omega-3 fatty acids, oily fish can help reduce inflammation and support skin integrity,” explains Pip. “Regular intake has also been associated with improved skin hydration and a reduction in dryness, particularly during periods of stress.” Think of it as the nutritional equivalent of having a very good facial.

Blueberries

If dull or tired skin is your primary concern, up your berry intake. Blueberries, raspberries and strawberries are particularly rich in polyphenols and vitamin C, which are known to boost collagen and brighten skin. “Their antioxidant profile may also help reduce oxidative stress, which is a key factor in premature skin ageing,” says Pip. We’ll take ours piled on a bowl of Greek yoghurt or blended into a protein-rich collagen smoothie. 

Rich in omega-3 fatty acids, oily fish can help reduce inflammation and support skin integrity

Popular reads

Title

OPINION

The myth of 'getting it 
right' - why there's no such thing as a perfect wedding

23 June 2026

Title

COVER FEATURE

This minimalist bride gave a nod to her Chinese heritage at a glamorous ICA wedding

23 June 2026

Title

Source: Pinterest

Sweet potato

Just as your go-to retinol boosts skin cell turnover, sweet potato offers similar benefits. “High in beta-carotene, which the body converts into vitamin A, it can contribute to a more even and radiant complexion when consumed consistently over time as part of a balanced diet,” explains Pip.

Walnuts

Extremely rich in antioxidants, walnuts are not only good for your health but also for your skin. “Nuts - particularly walnuts - offer a combination of essential fatty acids, zinc, and vitamin E, all of which are involved in skin repair and maintenance,” says Pip. “Zinc also plays a role in supporting acne healing and overall skin clarity.”

Water-rich foods

If you struggle to remember to guzzle your two litres a day, incorporating water-rich foods into your diet can help plug the gap. “Cucumber, watermelon, courgette and celery are all brilliant hydrators and will contribute to your overall fluid intake,” says Pip. “No food replaces drinking water, but they can absolutely support skin plumpness and elasticity as part of a well-hydrated routine.” 

Beetroot

A highly nutritious superfood rich in fibre and antioxidants, beetroot boasts an impressive nutritional profile. “It also contains nitrates, which help support blood flow and circulation,” says Pip. “Improved circulation means oxygen and nutrients are delivered more efficiently around the body, contributing to a healthier-looking complexion.”

Extra virgin olive oil

There’s a reason TikTok wellness enthusiasts are sipping shots of olive oil. A staple of the Mediterranean diet, extra virgin olive oil in particular contains polyphenols and monounsaturated fats, compounds known for their anti-inflammatory properties. In simpler terms: calmer, nourished and more resilient skin. “If you don’t already use it for cooking, drizzle it over salads or avocado toast to further reap its benefits,” suggests Pip. 

 

For healthy recipe and nutrition tips follow @nutritionwithpips

MORE LIKE THIS

BEAUTY

6 beauty essentials for your bridal make up bag

FITNESS

7 of London's best boutique Pilates studios

PLANNING

I got a spot! 7 bridal emergencies - and how to fix them

374 LOVES

How our fashion team are styling summer brides