Nutrition plays a powerful role in how we feel—and how we look. More than ever, experts are linking what’s on our plates to the strength, clarity, and radiance of our hair, skin, and nails.
One of the leading voices in this field is BSc-qualified nutritionist Emily English, better known to her hundreds of thousands of followers as Em the Nutritionist. Known for her vibrant, balanced recipes and her gut health supplement line Epetōme, Emily champions a nourishing, holistic approach to beauty from within.
“Skin, hair, and nails are literally built from the nutrients you eat,” she tells HELLO!. “If you’re lacking in protein, healthy fats, or key vitamins and minerals, your body will prioritise essential functions first—and that’s often when you start to see dull skin, breakouts, brittle nails, or thinning hair.”
For Radiant Skin: Think Colour and Healthy Fats
Emily recommends prioritising antioxidant-rich foods such as pomegranate seeds, red peppers, spinach, raspberries, and tomatoes to reduce inflammation and oxidative stress. Just half a red pepper contains over 100% of your daily vitamin C needs, essential for collagen production.
Pair these colourful foods with healthy fats—think extra virgin olive oil, nuts, seeds, and oily fish—to strengthen the skin barrier, lock in moisture, and support the absorption of vitamins A, D, E, and K.
A healthy gut also plays a crucial role. “When your gut is inflamed or unbalanced, it often shows on your skin,” Emily says. Foods like kefir and live yoghurt promote gut balance and, in turn, contribute to healthier skin. That’s the foundation of her supplement Epetōme, which contains 50 billion live bacteria from clinically backed strains like Lactobacillus and Bifidobacterium.
Anti-Ageing Foods That Work
Looking youthful starts with reducing inflammation and protecting your cells. According to Emily, foods rich in vitamin C, omega-3 fatty acids, zinc, and antioxidants are key. She includes citrus fruits, dark leafy greens, chia seeds, oily fish, and protein-rich foods in her daily routine.
“These foods help reduce inflammation, support collagen production, and keep skin supple and strong,” she says.
Hydration for Clear, Glowing Skin
Staying hydrated isn’t just good for energy—it’s vital for skin health. “When you’re dehydrated, your skin becomes dull and more prone to breakouts,” Emily notes. Alongside water, hydration-rich foods like cucumber, watermelon, tomatoes, and soups help keep skin supple and clear.
Eat Your Way to Thicker Hair
Forget pricey hair products—nutrition is the real secret to stronger, healthier strands. “Hair is made from protein, so it starts there,” Emily explains. Eggs, lentils, chicken, Greek yoghurt, and fish supply the amino acids essential for hair growth.
She also recommends iron- and zinc-rich foods like red meat, pumpkin seeds, and dark leafy greens to promote strength and reduce shedding. Healthy fats from avocados, nuts, and olive oil add shine and support scalp and hair health.
Strengthen Nails with Nutrients
Protein, biotin, zinc, and magnesium are essential for healthy, resilient nails. Emily suggests including eggs, sweet potatoes, almonds, and seeds to boost nail strength naturally. Vitamin C also supports collagen production, essential for nail repair and integrity.
Simple, Sustainable Beauty Habits
Beyond food, Emily keeps her skincare routine minimal but consistent. She uses NEOM’s magnesium body butter before bed to support sleep and recovery and regularly visits Yue Float for infrared sauna sessions, which help with lymphatic drainage and brighten her complexion.
Emily has shared openly about her journey with mental health and nutrition, embracing a philosophy of nourishment over restriction. “Once I started fuelling myself properly and focusing on balance instead of control, everything changed. My skin cleared, my energy returned, and I felt more grounded in my body,” she reflects.
Her message is clear: real beauty begins with what—and how—you eat. A consistent, kind approach to nutrition not only supports your body but enhances your natural glow.
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