From serums that cost more than a decent putter to retinols strong enough to frighten a mirror, we’ve turned skincare into a hobby—and occasionally a second mortgage. But if you’re chasing a better skin complexion, the most powerful “product” may already be in your fridge, not your bathroom cabinet.
Nutritionist Jenna Hope is firmly in the “start with your plate” camp. And frankly, it makes sense: skin is a living, rebuilding organ with a fondness for hydration, healthy fats, antioxidants, and sleep—the unglamorous basics that don’t come in fancy packaging.
The inside-out approach: why food shows up on your face
You can polish the outside all you like, but if the body’s short on key nutrients, the skin tends to respond with dullness, dryness, or the sort of breakout that arrives right before a big day—like it’s got a calendar and a grudge.
What you’re aiming for here is simple: support the skin barrier, keep inflammation down, help collagen production, and reduce oxidative stress from free radicals. In other words, build a better skin complexion the same way you’d build a reliable golf swing: fundamentals first, gimmicks last.
1) Load up on fish: hydration and “supple” skin cells
Salmon gets plenty of headlines, and not just because it looks good next to a salad. Hope points to omega-3s as the main act.
“Salmon contains DHA, a type of omega-3 that plays an important role in keeping our skin cells soft and supple,” says Hope.
And it’s not just about looking fresher; it’s about function. Skin that’s well-supported tends to hold moisture better and appear smoother.
“What’s more, the EPA found in salmon (which is another type of omega-3) helps to ensure our skin stays hydrated through a regular production of moisture. It also contributes to the release of the sleep hormone melatonin, helping us to get a better night’s rest – an essential component of skin regeneration.”
Hydration, sleep, regeneration—three words that belong in every serious plan for a better skin complexion, whether you’re walking 18 holes or working through a stressful week.
2) Snack on almonds: the desk-side upgrade
Most of us know the moment: mid-afternoon slump, emails multiplying like rabbits, and suddenly the biscuit tin has the gravitational pull of a black hole. Hope’s suggestion is less dramatic—and more useful.
“Almonds are a great source of vitamin E, a powerful antioxidant which helps to remove free radicals,” says Hope.
Free radicals, as she notes, can damage cells and nudge the ageing process along. Vitamin E, meanwhile, is one of those quiet, unflashy nutrients that does real work behind the scenes.
She adds: “Vitamin E also helps to reduce inflammation in the body, which can leave your skin clear and glowing.”
Clearer skin, fewer flare-ups, steadier energy—almonds aren’t magic, but they are a smart move if “snacking” is part of your daily reality.
3) Eat your avocados: structure, support, and collagen help
Avocados have been fashionable long enough to pay council tax, but they’ve earned their place here. Think of them as maintenance fuel: supportive fats plus nutrients that help skin stay resilient.
“Avocados are rich in monounsaturated fatty acids which are important for supporting the structure of your skin cells,” explains Hope.
And there’s a second benefit that matters if you’re chasing firmness and bounce.
“Plus, they’re also high in vitamin C, a key nutrient to help the production of collagen – the protein in our skin which leaves it looking plump and supple.”
If collagen is the scaffolding, vitamin C is one of the foremen on site. Not glamorous—just essential for a better skin complexion over time.
4) Switch to sweet potato: biotin, fibre, and antioxidant backup
Sweet potatoes do a lot without shouting about it: fibre for gut health, steady carbs for training days, and a nutrient profile that plays nicely with skin.
Hope highlights biotin in particular—often discussed in hair and nail circles, but relevant here too.
“Biotin is required to help breakdown the fats within the skin to support healthy skin cells,” she says.
Then there’s vitamin A, another antioxidant in the mix.
“Sweet potatoes also contain vitamin A, another antioxidant which works together with vitamin E to fight off those pesky free radicals.”
This is where the “glow” conversation gets practical: support the body’s defences, lower oxidative stress, and your skin often looks less like it’s been through a long-haul flight.
5) Drizzle on extra-virgin olive oil: the fat you shouldn’t fear
If you’ve been raised to treat fats like villains, you’re not alone. But quality fats—especially monounsaturated fats—can help with dryness and inflammation, both enemies of a better skin complexion.
“Please don’t fear fats,” assures Hope.
Olive oil is her pick for a reason: versatile, simple, and easy to use daily.
“Healthy fats can help to reduce inflammation in the skin and provide you with the tools to create strong cell membranes,” says Hope.
Her most practical tip is also the most realistic: swap the sugary dressing.
She suggests switching your salad dressing for olive oil and lemon, which can cut down your sugar intake and contribute to a healthy glow at the same time.
The takeaway: your skincare routine still matters—just not alone
No, salmon won’t replace sunscreen, and almonds won’t erase a late night. But if you want a better skin complexion that lasts longer than a good lighting angle, build it like an athlete builds form: consistent inputs, repeated daily, and just enough patience to let the results catch up.
Start with one change—fish twice a week, nuts at the desk, olive oil on the salad—and let your skin do what it’s built to do when it’s properly fed: repair, protect, and quietly look like you’ve got your life together.
