While expensive skincare products and supplements often dominate beauty discussions, skin health also depends heavily on nutrition. Anastasiia Kaliga, nutritionist and biologist at the Face Yoga app Luvly, shared three key foods that can boost collagen production and improve skin quality. According to Kaliga, incorporating nutrient-rich, in-season foods into your diet can work wonders for your complexion – and some of these skin-loving ingredients are available for just a few pence.
One such spring staple that is both budget-friendly and skin-beneficial is radishes, which cost as little as 65p per pack. These vibrant root vegetables are not only delicious but also packed with a wealth of nutrients that support skin health. « Radishes are a fantastic source of antioxidants, vitamin C, calcium, and magnesium, all of which boost collagen production and improve overall skin health, » Kaliga explained. With high water content, they also help to maintain skin hydration, making them an important addition to enhance any diet.
The expert added: “Their high levels of antioxidants and sulfur compounds contribute to skin detoxification and may reduce inflammation.”
This makes them particularly valuable during the spring months when skin often needs a little extra care after the harsh winter.
“You can roast them, pickle them, steam them, or sauté them, » says Kaliga, although she advises that « overcooking can cause a loss in vitamin C, so it’s best to keep things simple. »
But radishes are far from the only spring vegetable that can give your skin a boost, as asparagus, with its peak season in April and May, also has enormous skin benefits.
Kaliga highlights asparagus’ high vitamin E content, which works as a powerful antioxidant, protecting the skin from oxidative stress and environmental damage.
« The vitamin C in asparagus helps boost collagen production, which is essential for keeping skin elastic and reducing age-related wrinkles, » she said.
Not to be overlooked, the mild diuretic properties of asparagus also help with hydration and digestion, contributing to a clearer, more radiant complexion.
« A healthy portion with each meal aids in keeping your skin glowing and blemish-free, » Kaliga noted.
For the best results, she recommends keeping it simple by roasting or grilling asparagus with a drizzle of healthy fat.
Another powerhouse for skin health is red cabbage, which, priced around £1 per pack, is an affordable and rich source of anthocyanins, which protect the skin from pollution and UV damage, while also supporting skin cell regeneration.
« Red cabbage is packed with more antioxidants and polyphenols compared to green cabbage, making it a better option for skin protection, » Kaliga explained.
For those looking to incorporate more red cabbage into their diet, Kaliga suggests massaging shredded cabbage with olive oil or a pinch of salt before adding it to salads or slaws.
This softens the leaves and brings out a naturally sweet flavour while giving your skin the added benefit of its powerful nutrients.
