Glow from the Inside Out: Nutrition for Radiant Skin, Hair, and Mood
By Corry Matthews
As the days get longer and the sunshine gets stronger, it’s natural to want to feel lighter, more energized—and yes, radiant. But that glow you’re craving doesn’t need to come from a 12-step skincare routine or pricey products. The real secret to vibrant skin, shiny hair, and a balanced mood? It starts on the inside.
This season, instead of focusing on covering up, let’s focus on nourishment. With a few key shifts in your nutrition and daily routine, you can support your skin, hair, and mood—naturally.
Did you know that our skin is our largest organ and a direct reflection of what’s going on internally? Inflammation, stress, and nutrient deficiencies don’t just affect how you feel, they often show up on your skin as dryness, dullness, breakouts, or redness. And let’s not forget your mood. That “blah” feeling or sudden irritability may be linked to poor gut health or blood sugar swings, both of which influence skin health too. Improving gut health often leads to better sleep and more stable energy, both of which help your skin and mood shine too. It’s all connected. Let’s explore four powerful ways to glow from the inside out this spring and summer.
1. HYDRATION = Supple, Clear Skin
You’ve heard it before, but hydration really is the foundation of glowing skin. When you’re dehydrated, your skin looks tired and dry, and your digestion (which affects skin clarity) can slow down too. So hydrate wisely:
- Start your morning with warm lemon water to wake up your digestive system.
- Sip water consistently throughout the day; aim for half your body weight in ounces.
- Add slices of cucumber, berries, or mint to your water for extra antioxidants and flavor.
2. OMEGA-3s = Smooth Skin, Strong Hair
Omega-3 fatty acids support your skin’s natural oil barrier, helping it stay hydrated, plump, and less prone to redness. They also help nourish hair follicles and fight inflammation that can lead to skin conditions like acne or eczema. Here are some top sources of Omega-3s: • Fatty fish like salmon, sardines, or mackerel
- Plant-based options like chia seeds, flaxseeds, and walnuts
- Algae oil (great for vegans)
- A high-quality fish oil or omega-3 supplement if needed
3. ANTIOXIDANTS = That Summer Glow!
Antioxidants help neutralize free radicals caused by stress, sun exposure, and environmental toxins. They work to protect skin cells from damage and premature aging, giving your skin that lit-from-within look. Include these antioxidant-rich foods daily:
- Vitamin C: citrus fruits, berries, bell peppers
- Vitamin E: almonds, sunflower seeds, avocado
- Beta-carotene: carrots, sweet potatoes, leafy greens
- Polyphenols: green tea, berries, and yes, dark chocolate
4. GUT HEALTH = Clear Skin, Balanced Mood
If your digestion is off, your skin will tell you. An imbalanced gut microbiome can contribute to breakouts, eczema, and even hormone fluctuations that affect your mood. A healthy gut helps your body absorb nutrients, reduce inflammation, and balance hormones naturally. Support your gut with these great options:
- Probiotic-rich foods: yogurt, kefir, sauerkraut, or kombucha
- Prebiotic foods: garlic, onions, leeks, and oats
- Fiber: fruits, veggies, seeds, and legumes
True beauty starts within. As we step into the brighter, more social months of the year, don’t just focus on how you look, focus on how you feel. When you give your body what it needs, hydration, healthy fats, fiber, and antioxidants, you naturally radiate confidence, energy, and wellness.
Remember, you don’t need to overhaul your diet to get glowing results. Start with one smoothie, one extra glass of water, one gut-friendly snack. These small daily choices add up, and your skin and mood will thank you. This spring and summer, let your radiance shine from the inside out
THE RADIANCE SMOOTHIE
This smoothie is my go-to for skin, hair, and hormone support, especially in the warmer months when you want something light, cooling, and deeply nourishing.
Ingredients:
- 1 cup unsweetened almond milk (or coconut water for extra hydration)
- ½ frozen banana (for potassium and a creamy texture)
- 1 handful spinach (chlorophyll + iron)
- ½ avocado (healthy fats to support glowing skin)
- ½ cup blueberries (antioxidants + fiber)
- 1 tbsp chia seeds (fiber + omega-3s)
- Juice of ½ lemon (vitamin C)
- 1 scoop collagen or plant-based protein powder (optional)
- A few ice cubes
Directions: Blend until smooth. Sip slowly and enjoy the glow from the inside out!
SKIN-LOVING ON-THE-GO SNACKS
Busy schedule? You don’t have to compromise your glow. These portable snacks are rich in nutrients that support clear skin, glossy hair, and a steady mood.
~ Veggies & Hummus
Carrots, cucumbers, or bell peppers paired with hummus offer fiber, zinc, and plant-based protein.
~ Coconut Yogurt & Berries & Flaxseeds
A probiotic-rich option with antioxidants and omega-3s. Add cinnamon for extra anti-inflammatory benefits.
~ Hard-Boiled Eggs
Portable and full of biotin for strong nails and shiny hair. Add sea salt and Everything Bagel Seasoning for flavor.
~ Trail Mix
Combine almonds, walnuts, pumpkin seeds, and a handful of dried cranberries or goji berries for a skin-loving crunch.
~ Dark Chocolate (60% or higher)
A small square offers mood-boosting magnesium and antioxidants, just enough to feel indulgent without the sugar crash.
