5 nutrients for flawless skin (PLUS Andrea’s fave recipes!)

5 nutrients for flawless skin (PLUS Andrea’s fave recipes!)

Achieving your Glowing Skin goals takes more than just using great skincare (although that is very important!). It also involves getting a good night’s sleep, regular exercise and eating nutrient rich- skin-boosting foods.

Omega-3 Fatty acids: These are necessary to help keep skin thick, supple and moisturised. If you experience dry skin, adding more Omega-3 Fatty Acids into your diet can help improve moisture levels.

Some food examples are; salmon, chia seeds, eggs, spinach and avocados.

Andrea’s Grilled Salmon:

This very simple and tasty dish is great for an after-work dinner and can go with almost any side!

Step 1: Pre heat oven to 180-200 degrees. Pat dry the salmon fillet with a paper towel. Optional – season the flesh of the fillet with paprika.

Step 2: Drizzle some oil into a fry pan and wait for it to get hot. When the oil is bubbling, place the skin side of the salmon down onto the fry pan.

Step 3: When the skin is crispy, turn it over so that the flesh is face down on the fry pan. This will take 5-10 minutes in total. Remove the salmon from fry pan when the flesh is browned and you can see the fillet turning ‘white’.

Step 4: Finish cooking the salmon in the oven for about 10 more minutes, keeping an eye on it. This will stop the outside becoming burnt but keep it lovely and crispy.

Step 5: Take salmon from the oven and serve with your choice of sides! I usually choose in season vegetables or salads.


Zinc: A mineral vital for reducing inflammation, improving overall skin health, and regulating the production of new skin cells.

Some food examples are; red meat, shellfish, chickpeas, dairy and eggs

Recipe Inspo: Pumpkin & Chickpea Curry 

Vitamin A: When added to your diet, this antioxidant is incorporated into your skin and can help to protect your skin cells from sun damage. It can also help to prevent dry and wrinkled skin. 

Some food examples include; leafy greens (spinach, kale, broccoli), tomatoes, capsicum, milk and eggs

 Andrea’s super simple side salad:

This recipe requires broccoli, olive oil, feta cheese and lemon juice

Step 1: cut off broccoli florets and steam until just soft (I prefer the broccoli to stay on the sightly crunchy side). Steaming may take 10 minutes.

Step 2. Rinse the broccoli in cold water.

Step 3: Put the broccoli into your salad bowl. Drizzle olive oil and lemon juice. Crumble feta on top and toss.

Serve as a side dish with your grilled salmon.

 Vitamin C: Helps to promote collagen production in the skin. It is also a powerful antioxidant that can helps to protect the skin from free radical damage. Essentially keeps your skin looking young and supple!

Some food examples include; citrus fruits, strawberries, Brussel sprouts, cabbage and cauliflower

Andrea’s Fruit Salad:

I love this as a refreshing dessert during the summer months. All you need is in season fruits – oranges, strawberries, kiwis, apples, blueberries, watermelon, mangos, and grapes.

Step 1: cut up all of the fruit, make a large bowl so that you can easily toss the ingredients, and you can have it prepared for a few nights.

Step 2: Toss all fruits in he big bowl and then serve into smaller portions. Add a dollop of cream, if you wish.

Easy, fresh and delicious (a fan favourite with my daughter!)

Protein: The body uses the protein that you consume and create amino acids. These are then reused to produce other proteins, like collagen and keratin, that form the structure of the skin. Amino acids are also important for regulating the skin’s natural exfoliation.

Some food examples include; lean meat, poultry, eggs and dairy

Andrea’s Sunday Roast (beef, chicken or lamb)

I love a roast on a Sunday, especially during the winter months – it is so hearty and warm, plus they are super easy!

Firstly, look at the size of your meat and figure out how long you need to roast it for (eg for beef, I find it is usually 1 hour per 1kg of meat, but this also depends on your oven).

Step 1: Preheat the oven to 200 degrees. Place the meat into a roasting dish, on a rack. This will lift the meat slightly and allow you to put some water on the bottom of the dish (this will stop the meat from getting dry)

Step 2: Put the lid on the dish and place into the oven. Check the water every so often and how the meat is cooking, but you can pretty much leave it alone until it is ready to serve!

Step 3: Cook any side dishes you would like – my choice is to roast in season veggies and make my broccoli salad!

Enjoy a lovely Sunday night dinner,

Andrea, xx

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