A Dermatologist’s Guide to Skin-Friendly Spring Nutrition
Spring has always felt like a fresh start—a time to declutter, reset, and breathe in the new energy of the season. It’s also the perfect moment to refresh our approach to skincare, starting not just with what we apply on our faces, but with what we put on our plates. I’ve always believed that healthy, radiant skin begins from within, and spring’s colourful produce is packed with everything your skin needs to thrive.
Seasonal superfoods to nourish your skin from within
Eat With the Season, Feed Your Skin
Springtime in Canada brings an abundance of vibrant, skin-loving foods. Local markets begin to fill with leafy greens, sweet berries, tender carrots, and crisp radishes. These aren’t just signs of the season—they’re nature’s way of helping our skin recover from winter dryness and prepare for sunnier days ahead.
Leafy greens like spinach and arugula are loaded with vitamins A and C, both essential for collagen production and cell repair. Carrots and beets offer beta-carotene, a natural compound that gives your skin a subtle glow and helps protect against UV damage.
Then there’s asparagus—one of spring’s quiet heroes. It’s rich in both vitamin E and C, which work together to protect and heal your skin from the inside out.
Bright Berries, Brighter Skin
One of my favourite things about spring? Berry season. Whether it’s strawberries, blueberries, or raspberries, these tiny fruits pack a big punch. They’re loaded with antioxidants and vitamin C, which support collagen formation and help defend the skin from free radicals—the culprits behind premature ageing.
I love tossing a handful of berries into my breakfast yogurt or blending them into a smoothie. They don’t just satisfy your sweet tooth; they work overtime to keep your skin looking firm, even, and youthful.
Greens for Glow and Hydration
Never underestimate the power of a fresh spring salad. Spinach, kale, and arugula are packed with skin-boosting nutrients like folate and vitamin K. But here’s a tip: always pair them with a source of healthy fat like avocado, olive oil, or a handful of seeds. These fats help your body absorb fat-soluble vitamins—and they support your skin’s lipid barrier, locking in hydration.
Add some grilled salmon or chickpeas for protein, and you’ve got yourself a skin-nourishing meal that tastes just as good as it looks.
Omega-3s: Skin’s Best Defence
I always recommend including omega-3s in your diet, especially as the seasons change. Fatty fish like wild salmon or trout are great sources, and they help reduce inflammation, combat dryness, and keep skin soft and smooth. Omega-3s also have a natural photoprotective effect, which means they help shield your skin from sun-related damage—something to keep in mind as the weather warms up.
For plant-based options, try flaxseeds, chia seeds, or walnuts. Sprinkle them over salads or blend them into smoothies for an easy nutritional boost.
Simple Food, Radiant Skin
Beautiful skin doesn’t need to come from complicated routines. It can come from a plate of colourful, whole foods enjoyed in the moment. When we eat a rainbow of seasonal produce, we’re giving our skin the tools it needs to renew, repair, and glow.
One of my go-to spring meals: a bowl of spinach and arugula tossed with roasted beets, shredded carrots, avocado, toasted pumpkin seeds, and grilled salmon, drizzled with lemon and olive oil. I’ll usually follow that with a berry smoothie or a fruit bowl for dessert. It’s simple, but it feels like skincare in a meal.
As we move into spring, take this opportunity to reset your skincare from the inside out. Your skin will thank you—and so will your taste buds.
