Foods for Skin – Get The Glow Back During Menopause

We’re all looking for flawless skin. It’s been the case forever. But did you know there are foods for skin that help you get that glow naturally?

During perimenopause and menopause, there’s a good chance you may see some changes to your skin. So, here’s how to eat your way to better skin.

What happens to the skin during perimenopause and menopause?

During perimenopause and menopause, your hormones will change. This has a direct impact on your skin.

During perimenopause and menopause, your skin can become itchy and dry, lacking in elasticity and appear thinner.

Plus, you may notice more facial hair and hair loss on your scalp.

Not to mention, you may find you’re bruising more easily than before. This is because your oestrogen levels are dropping.

The following skin changes are pretty common in perimenopause and menopause:

• Dry and itchy skin
• Acne and spots
• Red and flushed skin
• Skin that bruises easily
• Wrinkles

Are there really foods for skin?

Yes, there really are foods for skin. Just as you can eat your way to glowing skin, you can also make your skin conditions worse depending on what you eat.

Eating a balanced diet that is rich in nutritional value is one of the most important strategies for skin health, with different foods doing different jobs to get your glow back.

Best foods for skin – eat your way to the glow!

So, what are the best foods for skin and why? Let’s take a look at how to clear your skin, avoid wrinkles and stop the itch.

1. Avocados

Soaring high in healthy fats, avocados are one of the best foods for skin.

When you eat avocados – whether you do so in guacamole or on toast with a poached egg on top (excuse my drooling!) – you’re actively giving your skin a health dose.

In fact, a study that took place in 2022 monitored women who ate one avocado every day for 8 weeks straight. The results suggested that consuming avocados lead to better skin elasticity and firmness.

Not to mention, avocados are also packed with Vitamin E. Vitamin E does wonders at reversing damage and protecting your skin.

Finally, avocados are also rich in Vitamin C. To get that glow, you’ll find Vitamin C is a common component of the best foods for skin.

Vitamin C helps your body to create collagen, which helps to keep your skin strong, healthy and clear. It also helps with protecting your skin against natural elements, such as the sun and wider environment.

Favourite dishes with avocados

Avocados are great for breakfast, lunch and dinner. If you’re unsure, here are some ways to incorporate avocados into your diet:

Avocados for breakfast

Chopped up avocado on wholegrain toast (add a few dried chilli flakes if you prefer a kick!) with a perfectly cooked poached egg on top. Delicious and nutritious every single time.

Avocados for lunch

Make an avocado and chicken salad!

Perfect for summertime and nutritious for your skin and body.

Your avocado salad can include:

• Olive oil
• Diced and cooked chicken breasts
• Celery
• Lettuce
• Radish
• Cucumber
• Finely sliced apples
• A large, roughly chopped avocado.

You can make a dressing with olive oil and Greek yoghurt. Dress it up with some chives and dill, and roughly chopped spring onions.

Avocados for dinner

You can include avocado in almost every Mexican recipe.

While so many people love fajitas, my favourite is actually the lesser-talked about quesadillas.

Quesadillas are an easy, quick dinner treat that is highly nutritious and vegetarian. If you want some meat in it, include some diced chicken breast.

Make your avocado quesadillas with:

• One red onion
• The juice of a lime
• Finely grated garlic (recipes say 1 clove but measure with your heart!)
• A can of black beans
• Your standard Mexican herbs and spices
  • Coriander
  • Smoked paprika
  • Ground cumin
• Large wholemeal tortilla wraps

Avocados for dessert

If avocados aren’t your thing, you can turn them into a sweet treat and mask the scent. An avocado and chocolate mousse, for example, allows you to reap the benefits while enjoying a healthy, nutritious pudding.

2. Oily fish

Oily fish are among the top rated foods for skin health. Examples of oily fish include:

• Salmon
• Mackerel
• Tuna
• Trout
• Herring
• Sardines

So, why is oily fish so fabulous for our skin? The answer is simple: omega-3 fatty acids.

Omega-3 fatty acids are required so that your skin remains thick, hydrated and supple. If you’re experiencing dry skin, there’s a chance it’s down to not getting enough omega-3 fatty acids in your diet.

If you’re struggling with acne and spots, too, you’ll likely find that oily fish will help.

Finally, oily fish also contains a good source of Vitamin E, which is one of your skin’s favourite antioxidants. It helps to protect your skin against damage and inflammation.

Favourite dishes with oily fish

Get your shopping list ready! Here are some favourite oily fish recipes for each meal.

Oily fish for breakfast

Smoked salmon and scrambled eggs are always my choice for my birthday breakfast – but you can make it a weekly staple!

The best combination of ingredients for this recipe – in my experience – are:

• Wholegrain or sour dough bread
• Free range and organic eggs (blue eggs have a deeper yolk flavour)
• Smoked salmon
• A small amount of dill
• Some chives
• A drop of olive oil

Oily fish for lunch

A smoked mackerel and new potato salad is always a reliable and easy lunch time favourite.

After you’ve roasted your potatoes, the rest of the recipe is simply throwing things together. Combine the following ingredients for a smoked mackerel and new potato salad:

• New potatoes
  • Washed, boiled, drained and then roasted
• For your dressing
  • Olive oil
  • Soured cream
  • Mayonnaise
  • Mustard
  • A tiny blob of runny honey
  • A teaspoon of white wine vinegar
  • Finely grated garlic
  • Salt
  • Pepper
• For your salad
  • Smoked mackerel fillets
    • Skin removed, torn into bite sized pieces and cooked
  • Watercress
  • Gherkins
  • Fresh dill

This lunch time delight can be on the table in less than half an hour, and the omega-3 fatty acids inside the mackerel will help with skin problems.

Oily fish for dinner

Fishcakes are a family favourite. You’re able to reap the benefits of some of the best foods for skin while the kids clear their plates, too.

Plus, you can use the cheaper and quicker option by opting for tinned salmon if you’d like to.

My fishcakes are a mixture of:

• For your fish cake mix:
  • Potatoes
    • Boiled and drained, dusted with flour and mashed
  • Lemon zest
  • Spring onions
  • Mayonnaise
  • Salmon (tinned or fresh – just make sure the skin and bones are removed)
  • Chillies (if you like them spicy!)
• For your crust
  • A beaten egg
  • A dusted surface of flour
  • Breadcrumbs
  • Vegetable oil
• To serve
  • Salt
  • Pepper
  • Lemon wedges

You can serve these salmon fishcakes with a salad or some sweet potato wedges. I always enjoy some sweet chilli sauce for dipping, too.

3. Sunflower seeds

Nuts and seeds as a whole are great foods for skin health. Sunflower seeds, in particular, are full of nutrients – specifically being a fantastic source of monounsaturated and omega-6 fats.

Not to mention, sunflower seeds are also great for bloating, inflammation and lowering your cholesterol.

Favourite dishes with sunflower seeds

Sunflower seeds can be eaten raw as a snack, so keep that in mind. However, if you’re looking for ways to incorporate sunflower seeds into recipes, you can try the following:

Sprinkle sunflower seeds on your Museli

Museli is many people’s favourites for breakfast because it’s super quick, nutritious and a great way to start the day. Sprinkling sunflower seeds on top allows you to incorporate some of the strongest foods for skin.

Add sunflower seeds to some pesto

Whether you’re adding pesto to a sandwich or some pasta, you can make sure your pesto is besto (better than all the resto!) by grinding up some sunflower seeds and adding it to your existing pesto mixture.

Add sunflower seeds to a smoothie

Smoothies are a great way to start your day. They allow you to blend up basically anything and get quick nutritional value.

My banana berry smoothie, for example, is a great base for a smoothie. Then, just add some sunflower seeds to your pre-blended mix and hit the blend button.

Delicious, nutritious and pretty addictive, if you ask me!

4. Walnuts

Most nuts are great foods for skin – but walnuts? They’re something special.

Walnuts are full of fatty acids – acids that your body can’t physically make itself. So, help your body out and eat some walnuts.

Walnuts contain omega-3 fats – just like oily fish – magnesium, and arginine. If your skin feels puffy, walnuts can help to combat it and reduce inflammation.

This is also the case for bloating elsewhere. Basically, walnuts are wonderful in perimenopause and menopause.

Favourite dishes with walnuts

Of course, you can eat walnuts as a snack. But if you’re looking for some creative ways to include these foods for skin in recipes, here’s some inspiration.

Incorporate walnuts into a crumble for pudding

There’s nothing more wholesome and comforting than apple crumble. While it’s classed as a wintery dessert, I could eat apple crumble all year long. However, a quick swap to match the sunnier season would be to replace the cinammon-y apples with summery berries.

When it comes to how a crumble can incorporate walnuts, the answer is in the topping – literally.

Simply scatter small pieces of walnuts into your crumble mix and combine thoroughly before baking.

Serve with custard in the winter and cream in the summer. Or both. I opt for both.

Update your pesto and include walnuts

Another swap for your pesto recipe is to include walnuts in place of pine nuts. You’ll want your walnuts halved or in small pieces to make your life easier.

Other than the walnut swap, stick to your favourite pesto recipe and serve as a sauce with pasta, as a sauce in a sandwich or as a side.

5. Yellow and red bell peppers

Yellow and red bell peppers are excellent sources of beta carotene. Beta carotene, when consumed, is transformed into Vitamin A inside the body.

In fact, it’s such a great source that only 149g of diced red bell pepper has 156% of the daily value for Vitamin A!

Not to mention, yellow and red bell peppers are great foods for skin because they’re among the best sources of Vitamin C. You need Vitamin C to produce collagen, which helps to protect your skin, firming it up and ensuring it’s strong.

Favourite dishes with bell peppers

Bell peppers are super versatile and can be used in so many different recipes. Your mind likely goes straight to fajitas, but there are a plethora of bell pepper recipes for each meal.

Here’s some inspiration for your bell pepper meals.

Bell peppers for breakfast

One of my favourite ways to make bell peppers for breakfast is to turn the bell pepper itself into a bowl. Trust me – the kids love it. And it’s fun for us, too.

You only need these ingredients for these bell pepper cup breakfast bites:

• Bell peppers (yellow or red)
  • Cut in half, ribs and seeds removed and sprinkled with olive oil, salt and pepper. Baked for around 15 minutes
• Eggs
  • Cracked into each of the pepper cups before being seasoned with salt and pepper. Bake for 15 to 20 minutes.
• Grated cheese
  • A small amount sprinkled on top of your eggs
• Coriander
  • Optional – but a sprinkle of coriander makes your bell peppers taste zingier

Bell peppers for lunch

Everyone loves a good soup for lunch! Easy to transport to work and a freezable soup recipe, this roasted red pepper soup is creamy, tasty and nutritious for your body and your skin.

To make this bell pepper soup, you’ll need:

• Olive oil
  • To sauté your onions and garlic. Add a little drop of water if your ingredients are sticking to the pan.
• Shallots or onions
  • Cut into small chunks and cooked over a low heat until sticky.
• Garlic
  • Measure with your heart! Start with two finely diced cloves.
• Red bell peppers
  • Slow roast them in the oven, after sprinkling with salt, pepper and olive oil. Roasted peppers have a deeper flavour than raw ones and it’ll make a huge difference to your soup. After roasting, they can be chopped up and added to your pre-blended soup mixture.
• Vegetable or chicken stock
  • Diluted with water, this helps with the texture and taste of your soup. You should be cooking your ingredients for the soup in vegetable or chicken stock.
• Basil
  • Preferably fresh but dried is fine, too. Basil can be used for garnish.
• Crème fraîche (if desired)
  • Add to make your soup creamier if desired.
• Chillies (if desired)
  • Add to your soup for a little spice if desired.

Bell peppers for dinner

One of my favourite ways to incorporate bell peppers into dinner time is to make a good, hearty jambalaya. Jambalaya is great for family gatherings, too, and is a huge crowd pleaser.

This New Orleans classic includes:

• Chopped chicken breast
• A diced onion
• Thinly sliced bell peppers (red and yellow)
• Crushed garlic cloves
• Cajun seasoning
• Wholegrain rice
• Tinned tomatoes
• Chicken stock
• Spring onions to top

6. Sweet potatoes

Just like bell peppers, sweet potatoes also provide your body with beta carotene, making sweet potatoes excellent foods for skin. Once ingested, this beta carotene is converted into Vitamin A which helps for UV protection, skin hydration and wrinkles.

Favourite dishes with sweet potatoes

Sweet potatoes are versatile and can be included in a heap of different meals. If you’re struggling, here are some ideas.

Sweet potatoes for breakfast

You absolutely can (and should) have sweet potatoes for breakfast! Breakfast burritos are a fantastic meal to include sweet potatoes and it guarantees you’ll start your day with a smile.

To make these sweet potato breakfast burritos, you’ll need:

• Sweet potatoes
  • Cleaned and cut into small cubes
• Spring onions
  • Chopped roughly
• Olive oil
• Herbs and spices
  • Garlic powder
  • Salt
  • Pepper
  • Smoked paprika
  • Cumin
• Chorizo (but only a small amount!)
• Eggs
• Wholewheat tortilla wraps
• Guacamole (a great way to include avocado and combine two excellent foods for skin!)
• Salsa for dipping

Sweet potatoes for lunch

It’s no surprise that I am a dedicated lover when it comes to the Mediterranean diet and I am obsessed with Spanish cuisine. That’s why this sweet potato and spinach tortilla is my go-to lunch for a nutritional punch and a flavour bomb.

The only drawback here is that this dish does take a little longer than the others on this list. If you need a quick lunch, this one might not be for you. However, if you’re happy to spend an hour or so creating one of your new favourite lunchtime meals, you’ll need:

• A bag of baby spinach
  • Washed with boiling water, drained and squeezed dry.
• Onions
  • Thinly sliced and cooked in olive oil. Sweat them down for around 15 minutes until soft but not coloured.
• Sweet potatoes
  • Washed, peeled and cut into thin slices. Add to the cooked onions with garlic and simmer for 15 minutes until tender.
• Eggs
  • Whisked and seasoned with salt and pepper.
    After the sweet potatoes, onions and garlic has been cooked, make sure the mixture is transferred to the bowl with your whisked eggs and not the other way around.
    Then, add the spinach and mix well.
    Try not to break up your sweet potato too much.
    Finally, transfer the mixture to a pan and cook over a low-medium heat for around 20 to 25 minutes.
    Pop it onto a plate and cut into wedges. Get stuck in!

Sweet potatoes for dinner

You can use sweet potatoes as a substitute for standard potatoes in almost every meal. When it comes to sweet potato recipes that pack a punch of flavour, the best one – in my opinion – is a sweet potato and peanut curry.

Not only is this delicious, it’s also budget friendly and vegan. It’ll be a family favourite and it’s low in calories. You’ll need:

• One onion
  • Chopped
    • Cook with olive oil for 5 minutes
• Garlic cloves
  • Grated
    • Add grated garlic once your onion has softened
• Ginger
  • Grated
    • Add at the same time as your garlic. You want a thumb-sized piece for fragrance. Cook the mixture for around a minute.
• Bell peppers (red and yellow)
  • Sliced
    • Add to your onions, garlic and ginger.
• Thai red curry paste
  • Stir roughly 3 tablespoons of Thai red curry paste into your onion, garlic, bell pepper and ginger mix.
• Peanut butter (smooth)
  • Include around a tablespoon of peanut butter at the same time as your Thai red curry paste.
• Sweet potatoes
  • Peeled and cut into chunks
    • Add your sweet potatoes around 1 minute after your Thai red curry paste and peanut butter.
• Coconut milk
  • After your sweet potatoes are in the mix, add your coconut milk along with water or vegetable stock. Bring the mixture to a boil before turning the heat down. Simmer without a lid for around 25 minutes. Your sweet potato should be soft at this point.
• Spinach
  • Once your sweet potatoes are soft, add your spinach and stir through.
• Lime juice
  • Squeeze a fresh lime for juice. Make sure you taste it and adjust to your preference.
• Wholegrain rice
  • Serve your curry with wholegrain rice.
• Dry roasted peanuts to serve (optional)
  • Scatter some dry roasted peanuts over your curry if you’d like.

7. Broccoli

It’s no surprise that broccoli is good for you, but did you know that broccoli is one of the best foods for skin too?

Broccoli is jam packed with so many different vitamins and minerals that help with overall health and your skin. This includes Vitamin A, Vitamin C and zinc.

Broccoli also contains something called lutein which works a little bit like beta carotene. Lutein is excellent for skin protection against the environment, helping to fix dehydrated, itchy and wrinkled skin.

Favourite dishes with broccoli

Broccoli is an easy side dish for a wide range of recipes. However, here’s how to bring out the best flavour in your broccoli.

Broccoli for breakfast

You might be thinking “broccoli for breakfast? No thanks.” But stick with me. I promise I’ll change your mind with this delicious broccoli, cheese and egg bake. It’s delicious and a great way to incorporate broccoli into a dish without it being unappealing to the kids.

You’ll need:

• A lot of eggs. Around 12.
  • Whisk your eggs with your milk.
• Milk – cow’s or almond milk
• A small, diced onion
  • Add your raw, diced onions to your beaten eggs.
• Broccoli florets, chopped
  • Add your broccoli at the same time as your onions to the whisked eggs.
• Grated cheddar cheese
  • After mixing your eggs, milk, onion and broccoli, add your grated cheese and mix again.
• Salt and pepper

After your mixture has been thoroughly combined, pour it into a baking dish and bake for around 25 minutes. Your eggs should be completely cooked through.

Just make sure you let it rest for around 5 minutes before serving.

(If you’re struggling to get the kids to eat it, add a little bit of ketchup on the side. It’ll revolutionise the whole dish. Trust me!)

Broccoli for lunch

Why use one superfood when you can combine multiple foods for skin which is utterly delicious?

For lunch, try a broccoli, lemon and walnut pasta dish. It’s quick and simple, ready in 15 minutes and it’s good for you. You’ll need:

• One head of broccoli
  • Cut into florets. Cut the stalk into smaller pieces.
    • Pop your broccoli on a baking tray before lightly sprinkling on some olive oil, salt and pepper. Toss so they are evenly covered and stick them under the grill for around 10 minutes. They should be crispy and charred.
• Brown pasta
  • Cook your pasta as normal. When draining, make sure you keep one cup of pasta water for later.
• Garlic
  • Crushed
    • Add to a frying pan with some olive oil over medium heat.
• Roughly chopped up walnuts
  • Add to your frying pan along with your garlic
• A small pinch of chilli flakes
  • Optional – but if you want them, add to your frying pan with your garlic and walnuts.
• Half a lemon
  • Use the zest and juice.
    • Along with your lemon zest and juice, tip in your drained pasta to the frying pan. Add some of your pasta water and toss everything together to coat your pasta properly. Then, transfer to a bowl and get stuck in!

Broccoli for dinner

Broccoli can be used in almost every recipe for dinner. So, rather than giving you a specific broccoli recipe, we’ll outline how to make the most out of your broccoli’s flavour. To do so, it’s all about roasting. Boiling and steaming are both fine methods, but roasted broccoli provides a new depth of flavour.

Try this with your next roast dinner:

• Break your broccoli into florets. Don’t waste the stalk. Instead, chop it roughly.
• Pop your broccoli into a large bowl.
• Use olive oil, salt and pepper to season your broccoli.
• Then, add crushed garlic, garlic powder and onion granules to the broccoli mix. Sesame seeds make a great addition to roasted broccoli, too.
• Toss so everything is covered evenly.
• Transfer your broccoli onto a baking tray, making sure you spread them out in a single layer.
• Pop it into a pre-heated oven (180 degrees) and bake your broccoli for around 25 minutes. Half way through, give your tray a little shake.
• You’ll know when it’s done because your broccoli will be tender and crispy.
• Serve immediately.

Foods for skin – in a nutshell

There’s no limit when it comes to skincare products. From moisturisers to serum to cleansers – there are millions of products available. However, nutrition is crucial for skincare. That’s why it’s important to eat foods for skin health, especially during perimenopause and menopause when your hormone levels drop.

Whether you’re struggling with dry and itchy skin, acne, redness or bruises, these super-foods for healthy skin will help you get your glow back.

So, make sure you add avocados, oily fish, sunflower seeds, walnuts, bell peppers, sweet potatoes and broccoli to your shopping list this week.

Eat your way to better skin and get your glow back!