Radiant skin starts from within. If you’ve read my book Eat Beautiful (if not, why not!), you’ll know that I believe in eating fresh, seasonal food based around key ingredients that are great for your skin. It’s never too late to start, so with the new season here, let’s begin with an autumn complexion boost. Autumn brings a bounty of seasonal fruits and vegetables that are not only delicious but also beneficial for skin health. Apples, pears, and plums are abundant during this season, offering a rich source of antioxidants to help protect the skin from free radical damage. Pumpkins and butternut squash are packed with beta-carotene, which the body converts to vitamin A, promoting skin cell turnover and a healthy glow. Leafy greens like kale and spinach thrive in cooler temperatures and are excellent sources of vitamins C and E, crucial for collagen production and skin repair. Beetroot, carrots, and sweet potatoes are all in season during autumn, contain carotenoids that can improve skin tone and protect against UV damage. Here are three skin-friendly heroes that you’ll find recipes for in my book.
3 Autumn Foods For Skin
Apples
Apples are an unsung hero when it comes to our skin. They’re full of fibre to keep the digestive system moving and keep skin clear and glowing. The skin contains the pigment quercetin, with acts as an anti-ageing compound, helping to offset UV damage, so make sure you eat the skin, too. They also contain vitamin C, great for boosting collagen production and brightening your complexion. Just don’t be tempted by apple juice: it has all the sugar and few of the health benefits.
Check out my stewed apples recipe.
Kale
Kale is my detox superstar. It is highly beneficial for skin health due to its rich nutrient profile. It contains significant amounts of vitamins A, C, and K, which promote collagen production, enhance skin elasticity, and reduce dark circles. The antioxidants in kale help combat oxidative stress, preventing premature ageing and improving skin tone. Regular consumption of kale can hydrate the skin, detoxify pores, and reduce fine lines, making it an excellent choice for maintaining a youthful appearance.
Check out my kale soup recipe.
Pumpkin
Nothing says ‘autumn’ quite like pumpkin. The orange superstar contains vitamin A, which promotes cell turnover and collagen production. The high vitamin C content helps protect against free radical damage and brightens the complexion. Pumpkin’s zinc content regulates oil production and fights acne, while its enzymes and alpha hydroxy acids exfoliate dead skin cells, revealing smoother, more radiant skin beneath.
Happy cooking!
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