At Luna & Solis, we believe healthy, resilient skin is cultivated from within. Nutrition plays a fundamental role in maintaining skin integrity, supporting collagen production, and protecting against the visible signs of ageing.

While topical skincare has its place, long-term skin health is also built through daily habits — starting with the nutrients we choose to nourish our bodies.

In this guide, we explore the essential foods and smart supplementation strategies that contribute to a more radiant, enduring complexion.

1. Berries: Antioxidant-Rich Glow Boosters

Berries such as blueberries, strawberries, blackberries, and raspberries are packed with anthocyanins — powerful antioxidants that help neutralise free radicals, support microcirculation, and preserve skin elasticity. A handful of berries daily can provide natural protection against oxidative stress and promote a brighter, more even complexion.

✨ Nutritional Takeaway: Brightly coloured fruits often signal a higher antioxidant content. Aim to "eat the rainbow" daily to give your skin the widest spectrum of protection.

2. Fatty Fish (and Plant-Based Alternatives): Omega-3 for Plump, Hydrated Skin

Wild-caught salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids, crucial for maintaining the skin’s lipid barrier and locking in hydration. Omega-3s also help minimise inflammation, reducing redness and supporting smoother skin.

Plant-Based Omega-3 Sources:

Algal oil (provides direct DHA and EPA), Chia seeds, Flaxseeds, Hemp seeds, Walnuts

✨ Nutritional Takeaway: 
If you follow a plant-based diet, consider incorporating an algal oil supplement. It delivers the same active omega-3s as fish, supporting optimal skin hydration and vitality.

3. Avocados: Vitamin E and C Dream Team

Hass avocados are loaded with monounsaturated fats, vitamin E, and vitamin C — essential nutrients for protecting the skin against oxidative stress and stimulating collagen production. Enjoy them sliced into salads, blended into smoothies, or simply on toast with lemon for a daily skin boost.

4. Nuts and Seeds: Tiny Collagen Protectors

Nuts and seeds such as almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are rich sources of vitamin E, zinc, and omega-3 fatty acids. They support collagen maintenance, improve skin elasticity, and deliver essential building blocks for skin repair.

✨ Nutritional Takeaway: 
A small handful of nuts and seeds daily can provide essential nutrients for both skin strength and hydration. Variety matters — mix different types for broader benefits.

5. Leafy Greens: Plant Power for Regeneration

Deep green vegetables like spinach, kale, rocket (arugula), and watercress are abundant in vitamins A, C, and K. Vitamin C aids collagen synthesis, vitamin A promotes skin renewal, and vitamin K supports circulation, contributing to a healthy, even skin tone.

✨ Nutritional Takeaway: 
Vibrant skin is a mirror of inner health. Prioritise colourful, nutrient-dense foods to supply your skin with the compounds it needs to thrive.

6. Bone Broth & Collagen-Rich Foods: Building Blocks for Youthful Skin

Natural collagen sources include bone broth, chicken skin, fish skin, egg whites, and gelatin — all rich in glycine and proline, critical for maintaining skin strength and elasticity. For those following a plant-based lifestyle, collagen stimulation can be achieved through targeted nutrition and supplementation.

7. Green Tea: Polyphenol Power for Protection

Green tea and matcha are rich in catechins, potent antioxidants that protect the skin from UV-induced damage and help improve hydration and elasticity.
A daily cup can enhance skin health while providing a moment of mindful ritual.

✨ Nutritional Takeaway: 
Studies show that daily consumption of green tea can help reduce visible signs of ageing while calming inflammation from within.

8. Tomatoes: Lycopene Defense

Tomatoes, particularly cooked forms like sauces and soups, are excellent sources of lycopene. This antioxidant helps protect against sun damage and supports a smoother, more even skin texture over time.

9. Dark Chocolate: Sweet Skin Support

Opt for dark chocolate that’s 70% cocoa or higher. Flavonoids in dark chocolate support skin density, hydration, and improved circulation, contributing to a healthy glow — with a little indulgence.

✨ Nutritional Takeaway: 
Choose dark chocolate with minimal added sugars to maximise the skin-boosting flavonoid content without introducing unnecessary inflammation.

10. Amino Acid Complex: The Foundation for Skin, Hair, and Nail Strength

Amino acids are the essential building blocks of collagen, elastin, and keratin — key structural proteins that influence the strength, elasticity, and hydration of your skin, hair, and nails.
Specific amino acids critical for skin health include:

• Proline and Glycine: Vital for collagen formation and skin repair.

• Lysine: Supports collagen cross-linking, enhancing skin strength.

• Arginine: Promotes circulation and hydration through nitric oxide production.

• Cysteine: Fundamental for strong nails and hair via keratin support.

• Glutamine: Aids skin barrier integrity and improves moisture retention.

Food sources to prioritise include:

• Lentils, Chickpeas, Eggs, Quinoa, Pumpkin seeds, Spirulina

Ensuring a consistent intake of these amino acids supports stronger, more hydrated skin and reinforces the foundation for healthy ageing.

✨ Nutritional Takeaway:

Consistency is key. Small, daily choices build long-term resilience and radiance.

Supercharge Your Skin Health with Luna & Solis Plant-Based Collagen Activator

While a nutrient-dense diet lays the groundwork for healthy ageing, targeted supplementation can enhance these efforts. Our Luna & Solis Plant-Based Collagen Activator is meticulously formulated to:

• Stimulate natural collagen production

• Support skin hydration and elasticity

• Protect against oxidative stress

• Deliver key amino acids to reinforce skin, hair, and nail strength

Combining plant-derived collagen boosters with Vitamin C, and Astaxanthin, it offers a comprehensive approach to inner skin health and longevity.

Final Thoughts

Maintaining healthy, youthful skin is not about trends or shortcuts — it’s about investing in the long-term health of your body’s largest organ.

Through intentional nutrition, consistent care, and intelligent supplementation, you can cultivate skin that reflects strength, vitality, and timeless beauty.

"Beauty begins at the cellular level. Support your skin where it matters most."