You're craving hot cocoa and pumpkin spice lattes now that the sun is setting earlier and the leaves are falling. The season of autumn has arrived.

Personally, I prefer fresh salads in the summer, but as the seasons change, I find myself craving comfort food (read: carbs). When it's cold outside, I crave hot, hearty meals; however, my portion sizes tend to grow, and my diet becomes significantly unbalanced.

And once my autumn cravings kick in, I start to notice changes in my skin as well. The summer glow I was flaunting has faded, and I'm left with skin that appears dry and dull.

So, what should we eat this time of year to give our skin the boost it requires to glow from the inside out? As summer fruits that are high in vitamins go out of season, Marisa Moore, a registered dietician nutritionist and Nurish by Nature Made partner, says, other fall foods can help nourish the skin. Our experts explain what these foods are and how to incorporate them into your diet in the sections below.

Butternut Squash

"Butternut squash is high in skin-loving vitamins A and C," Moore says. This bright orange fruit is one of the best foods to eat if you want to increase your vitamin A intake — and since glowing skin and vitamin A go hand in hand, you'll want to try it. Dr. Engelman adds, "The nutrients found in butternut squash help support the skin's immune system and aid cell repair."

Chef Eros says, "I love making butternut soup." "I like to use African spices in my cooking because they are soothing and full of nutrients; it also allows me to share my culture by allowing others to sample these flavours." It's also a lot easier to make than you might think: "I season the butternut, roast it in the oven, then blend it with some stock to make the soup," he says.


Walnuts are high in omega-3 fatty acids, which help to keep the skin smooth and moisturised. Dr. Engelman explains, "The delicious nut is also a rich source of zinc, which acts as a protective barrier and helps to reduce inflammation and bacteria."

Chef Eros says, "There are so many great things you can do with walnuts — I love to mix them into yoghurt." "You can also toast them with honey to make a delicious snack or blend them with avocado to make a walnut and avocado butter."

Brussel Sprouts

According to Moore, "brussel sprouts are high in vitamin C, which helps to boost immune health and contributes to glowing skin." "Vitamin C also promotes collagen production, which is an important protein for skin strength, reducing fine lines, and protecting skin cells from UV-induced free radical damage."

Brussel sprouts are also an excellent plant-based source of iron, calcium, potassium, and phosphorus, which are all nutrients and minerals that contribute to good skin health and a year-round glow, according to Moore.

"The benefits of eating these small nutritious balls are endless," says chef Eros. "I personally enjoy roasting them and topping them with parmesan cheese and garlic."


"Berries are hydrating and a convenient, low-cost source of antioxidants that help boost skin radiance," Moore says. "Both blueberries and raspberries are high in fibre and packed with rich vitamins, such as vitamin C and other anti-inflammatory agents that help protect the skin against free radicals and premature ageing," says Dr. Engelman.
Chef Eros recommends combining berries with bananas and oats in smoothies. "I like to use them in desserts as well, particularly compotes with yogurt."


"Avocados are high in nutrients and healthy fats that help you achieve glowing skin," Dr. Engelman says. The fats in this creamy green fruit help to keep skin hydrated, flexible, and wrinkle-free. That's not all, though. Avocados are also high in antioxidants like vitamin E, lutein, and beta carotene, as well as vitamin C. Vitamin E protects the skin from oxidative damage, whereas vitamin C is required for the production of collagen, a structural protein that keeps the skin firm.

Chef Eros says, "I like to puree avocado and mix it with onions and tomatoes, almost like guacamole." "Another thing I like to do is add avocado to a salad, but make sure you drizzle some lemon over it first so it doesn't oxidise — no one wants a salad with black avocados."

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