What To Eat To Look Your Best On Your Wedding Day
What To Eat To Look Your Best On Your Wedding Day

What To Eat To Look Your Best On Your Wedding Day

Every bride wants to look like the best version of themselves on their wedding day, so we went to four leading nutritionists for their advice. From the rules around coffee and alcohol to the green smoothie worth trying, here’s what they want you to know…



Give It Three Months

“If you’re looking to make changes to your skin ahead of your wedding, it’s important to be patient. The skin works on a six to eight-week cycle, meaning new cells forming deep within the layers of your skin can take up to eight weeks to reach the surface. If you can help to nourish and support these cells, you’re far more likely to see glowing, bright skin. If you have any skin issues you want to clear up ahead of your wedding – such as blemishes, redness, dryness or rashes – it can take two to three months to address these, so give yourself as much as time as possible.” – Alice Mackintosh, nutritional therapist, skin specialist & co-founder of Equi London

Eat Protein & Fats At Every Meal

“This is my number-one nutritional rule for glowing skin. Both protein and healthy fats build our cell membranes, and keep them bouncy and hydrated. Healthy fats can also help with inflammation, improving conditions such as acne, psoriasis and eczema. Try to eat a source of protein and healthy fats at every meal. This could be eggs and avocado for breakfast; chicken in a colourful salad for lunch with seeds and an almond butter dressing; and salmon in an Asian broth soup with veggies and soba noodles for supper.” – Alice 

Load Up On Fibre

“Make an extra effort to eat more fibre, which will support your gut and slow the release of sugar from the food you eat. This means you produce less insulin, the inflammatory hormone that can cause a variety of skin issues. Opt for wholegrains over white refined carbs and make beans, lentils, nuts, seeds and vegetables staples in your diet.” – Alice 

Support Collagen Production

“Vitamin C, zinc, sulphur and silica build collagen and elastin in the skin, accelerate healing and improve discolouration left by blemishes. Aim for six to ten portions of fruit and vegetables every day for optimal amounts of vitamin C; sunflower seeds, poultry, tahini and seafood for zinc; eggs, broccoli, cauliflower and leeks for sulphur; and cucumber and rhubarb for silica. Making vegetables around half your plate at both lunch and dinner is a surefire way to brighten the skin. Cruciferous veggies like broccoli, cauliflower, leeks and kale are particularly effective at supporting hormone balance while avocado, red peppers, beetroot and bok choi will make your skin radiant. When it comes to fruit, choose lower sugar fruits like berries, apples, citrus, pears and kiwi. Pomegranate is also great – it contains specific antioxidants that help reduce inflammation and slow collagen breakdown.” – Alice 

Eat More Sweet Potatoes

“Sweet potatoes are an excellent source of copper. This beneficial mineral has potent anti-ageing properties – it supports the production of collagen and enhances the elasticity and tone of the skin, making it appear more radiant and hydrated. Figs, carrots, apricots, pineapple, tomatoes and spinach are also rich in antioxidants, so load up on these. Sprinkle turmeric on your food, too – this antioxidant-rich herb is one of the most powerful anti-ageing spices.” – Alexandra Hayes, skin specialist at Simone Thomas Wellness 

Give Your Gut Some TLC

“Better gut health is essential for glowing skin. Eat to support your microbiome. Get fermented foods in daily and think of the three Ks: kimchi, kombucha and kefir. Better gut health comes down to more fibre, healthy fats (especially oily fish like mackerel and anchovies as well as avocado, almonds, walnuts, flaxseed and olive oil) and anti-inflammatory herbs and spices – add parsley, turmeric, ginger, garlic and cinnamon to meals when you can. All of this will keep the gut moving daily, which is imperative for clear skin.” – Alice

Sweet potato ENHANCES the elasticity and tone of the skin, making it appear more RADIANT and HYDRATED.



Be Careful With Coffee & Alcohol

“If you struggle with breakouts, consider cutting back on coffee. Coffee is a stimulant, which is why we feel an instant energy boost but when we drink it in large amounts – more than one or two cups per day – it stimulates the production of cortisol, our stress hormone. Studies have linked increased cortisol levels to an increase in oil production, which can lead to breakouts. Alcohol has a similar effect to the body’s responses due to its stimulating properties. In the lead-up to your wedding, steer clear of coffee and alcohol as best as you can. Alcohol especially contributes to reduced immunity, hormone disruption and cell damage, all of which can be harmful to the skin. Limit coffee to one or two cups per day (and ideally enjoy it black) and drink no more than ten units of alcohol per week (ideally less), which is equivalent to a bottle of wine. A low-sugar option, such as a gin and slimline tonic, is a better option.” – Alexandra  

Limit Saturated Fats

“Your body needs good fats to keep cells healthy. However, it’s important to eat the right type of fats, otherwise they can have the opposite effect. Good fats can be found in avocados, nuts, seeds, olive oil, grass-fed butter, coconut oil, oily fish and flaxseeds. Avoid margarines and hydrogenated fats, which are found in processed foods to improve their shelf life. Saturated fats found in red meat and dairy can also be a problem for some people, so it’s worth cutting down on these if you are prone to any skin or inflammatory conditions.” – Sandra Greenbank, nutritionist 

Top Up With Zinc

“Extra zinc can help with acne-prone skin and testosterone imbalances, which are known to drive breakouts. Tahini, seafood, poultry, bone broth and pumpkin seeds are all good sources of zinc. Also consider supplementing with 30mg of zinc picolinate daily.” – Alice 

Experiment With Flaxseed

“Flaxseed is a potent superfood for skin that is prone to breakouts. It balances out oestrogen levels in the body, which can help reduce the likelihood of breakouts and acne. They are also a fantastic source of nutrients for the gut. Aim for one tablespoon daily – add to smoothies, porridge and bircher muesli.” – Alice

AIM for six to ten portions of fruit and vegetables every day for OPTIMAL amounts of vitamin C to encourage HEALING and collagen production.



Choose Himalayan Salt

“Salt is beneficial in the diet to reduce puffiness and water retention if used in moderation, but quality matters. Table salt can contain chemicals, meaning it’s heavily processed, so choose ground or sea salt for better nutritional results. Himalayan salt has been found to match the components of human blood in terms of minerals, so if you are lacking in iron, magnesium or potassium, for example, your body will draw on those minerals from the Himalayan salt to replenish.” – Alexandra 

Go Green

“If you struggle with dark under-eye circles, ditch caffeine, including tea, as well as alcohol. Both alcohol and caffeine have a diuretic effect, meaning they can dehydrate you, and will put an additional load on the liver, which can stop your eyes from being bright and sparkling. For brighter eyes, eat more parsley, lemon and ginger, and make an extra effort four weeks ahead of your wedding to drink a green juice daily, ideally one that contains chlorella or spirulina. Supplementing with milk thistle can also help.” – Abigail James, skincare & wellbeing expert at Get Harley 

Eat More Beetroot

“Beetroot helps purify the blood and detoxifies the body, and can be very beneficial for dark circles, which are often caused by broken capillaries triggered by stress or tiredness. Add beetroot to salads or on top of roasted vegetables.” – Alexandra 



Top Up B Vitamins

“B vitamins are essential for strong, thick hair, particularly biotin (vitamin B7) which helps to increase the thickness of your hair follicles and kickstarts growth. Biotin also helps to break down the fatty oil in sebum, which causes dandruff, and targets conditions that can damage the scalp, like dermatitis or eczema. B vitamins also have a great impact on your nails and are worth supplementing if you are prone to weak nails that break easily. To top up your biotin levels, add more peanuts, almonds, walnuts, eggs, chicken and leafy greens to your diet.” – Alexandra

Here, registered nutritional therapist Nicola Duffell shares her breakfast, lunch and supper ideas for an all-round glow…


Breakfast: “Start your day with a hot water and lemon then try a green smoothie – my go-to blend is spinach, celery, cucumber, pumpkin seeds, sunflower seeds, half a banana and almond milk. You can also add a green powder. For something more substantial, try a low-sugar homemade granola with coconut yoghurt and berries, or overnight oats made with oats, chia seeds, vanilla, berries and almond milk.”

Lunch: “Try a nutritious macro bowl with wholegrains, a mix of vegetables, a source of protein, toasted seeds and a dressing. My go-to is quinoa and roasted sweet potato, onions and chickpeas with leafy greens (rocket in the summer and kale in winter), tofu cooked in tamari and ginger, served with a tahini dressing (tahini, lemon juice, tamari and water). Add a tablespoon of sauerkraut for a hit of fermented foods.”

Supper: “Pack in as many vegetables as you can – lentil bolognese or a chickpea curry made with mild spices are great options. For something lighter, try a piece of white fish steamed or grilled with miso, spinach sauteed with garlic and lemon juice, steamed broccoli and short grain brown rice.”

Snacks: “Try munching on nori (seaweed), which is rich in iodine. Nuts and seeds, half an avocado, roasted chickpeas, or hummus and crudites are also a good option. If you fancy something sweet, try poached apples cooked with raisins and coconut yoghurt.”

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