Glowing Skin from the Inside Out: The Power of Plant-Based Foods by a Vegan Nutritionist

By Camilla Brinkworth, Naturopath & Nutritionist

Healthy, radiant skin isn’t about perfection — it’s about vitality. That unmistakable glow we admire in others often reflects something deeper than skincare. It’s the outer expression of cells well-fed and inflammation kept in check.

While topical creams and serums have their place, true skin health begins with what we put on our plate.

Why Plants Help You Glow

In my clinical practice, I’ve seen time and again how moving towards a whole food, plant-based diet, correcting nutritional deficiencies, or healing underlying conditions can transform dull, reactive, or inflamed skin into something vibrant and calm. The "vegan glow" isn’t just anecdotal — the link between nutrition and skin health is well established in dermatological research.

1. They Flood Your Cells with Antioxidants

Plants are our richest source of antioxidants — compounds that neutralise free radicals, which contribute to ageing, pigmentation, and collagen breakdown.

Brightly coloured fruits and vegetables are especially rich in vitamin C, beta-carotene and polyphenols.

All of these support skin repair, even tone, and elasticity.

For example:

• Sweet potatoes and carrots are high in beta-carotene, which the body converts to vitamin A — essential for skin renewal.

• Berries are rich in anthocyanins that help reduce UV-induced skin damage.

• Citrus fruits and kiwifruit offer potent doses of vitamin C, which your skin needs to produce collagen.

2. They Calm Inflammation

Chronic, low-grade inflammation is a common root cause of skin issues — from acne and eczema to rosacea and premature ageing.

Many plant foods contain anti-inflammatory phytochemicals that can help quiet the immune system without suppressing it.

Supportive foods include:

• Green leafy vegetables

• Ahiflower and flaxseeds

• Turmeric

• Cruciferous vegetables like broccoli

These foods help modulate inflammatory pathways and support detoxification — both vital for skin clarity.

3. They Support Your Liver and Gut — Skin’s Silent Partners

In Traditional Chinese Medicine, the skin is seen as a “third lung” and “third kidney” — an organ of elimination.

When the gut or liver are overwhelmed, the skin often compensates. Many skin flares are simply the body finding another exit route.

A diet rich in:

• Leafy greens (chlorophyll supports liver function)

• Fermented and prebiotic-rich foods (to feed the microbiome)

• Fibre (to bind and remove toxins)

creates an internal environment where the skin doesn’t need to work overtime. As a vegan nutritionist, I support clients with SIBO, IBS, irritable bowel syndrome, and other digestive issues, and I develop personalised nutrition plans to support gut health. Clients often see dramatic benefits to their health once gut and liver health are optimised.

4. They Hydrate You From Within

Foods with high water content — like cucumber, watermelon, celery, and leafy greens — support cellular hydration more effectively than water alone.

Hydrated skin is plump, resilient, and luminous.

As the poet John O’Donohue wrote, “Beauty is the illumination of your soul.”

And that inner illumination needs water — not just on your face, but within your tissues.

Five Plant-Based Foods to Prioritise for Glowing Skin

• Avocados – Rich in vitamin E, healthy fats, and lutein for elasticity and moisture.

• Pumpkin seeds – A top source of zinc, essential for wound healing and reducing acne.

• Ahiflower – Provides the richest natural source of omega-3s and GLA for inflammation, hormonal balance, and skin barrier support.

• Papaya – Contains natural enzymes like papain and carotenoids that support digestion and brighten skin tone.

• Spinach – Packed with vitamin A, C, and folate to support skin turnover and reduce dullness.

Plant-based diets and vegetarian diets can be tailored to individual needs, and I help clients achieve optimal health through a focus on nutrients, eating habits, and lifestyle. It is especially important to obtain all essential nutrients, such as iron, and prevent iron deficiency, particularly for women, children, and during pregnancy.

Final Thoughts: Radiance Is an Inside Job

You can’t fake true glow. You can illuminate it with makeup, but you build it by nourishing the body with colour, variety, and unprocessed plant foods.

A plant-based diet won’t give you overnight results, but it will create a foundation that your skin — and every other organ — can thrive on.

And when your nourishment is aligned with compassion for yourself, others, and the planet, it shows.

Understanding the science behind nutrition and using evidence based dietary strategies can help you achieve your health goals.

Let your skin be a place where your inner light and radiant health start shining through for the world to see.

✨ Ready to Transform Your Skin Naturally?

I’m a vegan naturopath and plant-based nutritionist seeing patients online from Australia, the UK, Bali, New Zealand, Europe and beyond. I offer online consultations and a range of services for clients, supporting root-cause healing. As a plant-based nutrition professional, I help clients develop meal plans and recipes that support optimal health, gut health, and skin vitality, using the latest science and evidence based strategies.

I have experience working with children, women, and families, and am committed to helping clients understand human nutrition, develop a healthy relationship with food, and focus on sustainable lifestyle changes. My passion is helping clients achieve their health goals, and experience the incredible benefits of plant-based nutrition for themselves. This can include managing chronic disease, diabetes, high cholesterol, and weight loss.

If you enjoyed this article, you might like my free resources designed to help you thrive on a plant-based diet:

📘 Download my guide “Why Many Vegans Fail—And How Not to Be One of Them”
🎥 Watch my webinar “Thriving on Plants”
💬 Book a consultation to explore how vegan nutrition can support your skin, hormones, digestion, and vitality

As a vegan nutritionist and plant-based naturopath in Australia, I believe that there is no one-size-fits-all all approach to nutrition—my personalised advice and nutrition plans are tailored to each client's needs, especially for those following a vegan diet or plant-based diets.