What should I eat for Beautiful skin?

By: Kim Ruzycki - Certified Integrative Health & Nutrition Coach Jun 27, 2018
Picky Diet, Healthy eating, Vegan, Hamilton

Get beautiful skin by eating these foods.

We all love when our skin is looking beautiful and healthy...

We spend a lot of time focusing on taking care of our skin on the outside - cleansing, moisturizing, etc. However, the truth is so much of your skin's health and beauty comes from the inside.

Eating a diet rich in antioxidants (lots of bright colours veggies and fruits), vitamins, healthy fats and key nutrients will give your largest organ (your skin) everything it needs to look its best.

An easy way to get all these skin beautifying foods? Make this delicious salad!

The ingredients in this salad all play a part in skin health:

Spinach - contains powerful antioxidants to combat damage caused by free radicals + iron to help repair skin

Red/Purple Cabbage - contains essential nutrients to hydrate from within keeping your complexion looking smooth and nourished + anti-inflammatory antioxidants

Brazil Nuts - high in selenium, helps boost collagen production and preserve elastin + supports a healthy thyroid

Avocado & Olive Oil - good fats protect against UV damage and sooth sensitivity + promote elasticity

Tahini - rich in vitamins and nutrients are known to treat the signs of aging and keep your skin looking younger for longer

Bell Pepper - full of vitamin C that promotes collagen production + improves elasticity for even-toned skin

Let's start taking care of that gorgeous skin you have from the inside - make this salad a part of your weekly routine!


serves 4 - 6

Salad Ingredients

  • 4 cups baby spinach leaves
  • a handful of parsley, chopped
  • 1 cup cooked quinoa
  • 1 cup red cabbage, chopped
  • 1 bell pepper, chopped
  • 2 Tbsp Brazil nuts, chopped
  • 1/2 large avocado, peeled, pitted, and cubed

Dressing Ingredients

  • 6 Tbsp olive oil
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp tahini
  • 1 tsp raw honey
  • 1/2 tsp dijon mustard
  • 1 tsp garlic powder
  • fresh ground sea salt & pepper
  • 1 - 2 Tbsp water (to thin)


This is what I call a meal prep salad, meaning you can prep a lot of the ingredients ahead of time to make this a quick and easy lunch or dinner.

The quinoa can be cooked ahead of time and kept in the fridge. The dressing can be made up to three days in advance. The cabbage, bell pepper, and brazil nuts can also all be chopped ahead of time and kept in airtight containers in the fridge. So, all you need to do is grab a few handfuls of the greens and slice and avocado and you're done!

You can simply add extra protein with a 1/4 cup of chickpeas or a sprinkle of hemp seeds.


Prepare the dressing: Whisk together the dressing ingredients in a medium-size bowl until well combined. Add water one tablespoon at a time to thin to your desired consistency. You may have extra dressing - perfect for another delicious salad tomorrow.

Combine all the salad ingredients in a large bowl and toss to coat with your desired amount of dressing.

Kim is passionate about teaching others how to eat mindfully and live vibrantly. A series of chronic health issues gave her the motivation to learn about the relationship between her health and her diet. After embracing a plant-based diet and figuring out how to maintain a social life, enjoy travelling and ensuring she was getting all the correct nutrients and minerals - Kim realized how great she felt and how happy she was in her lifestyle.

She founded Picky Diet to share this with the world so that they might realize that they too can live happy and healthy with only a few small changes. A graduate of the Health and Nutrition Coaching program from the Institute for Integrative Nutrition, she is a Board Certified Integrative Health & Nutrition Coach and works with both individuals and corporations on nutrition and whole-body wellness.