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How to take it: I crush them fresh once a week with my blender and keep them in a bowl in the fridge (they stay good for one week). Every morning I sprinkle a spoonful over my eggs.
Superfood: The Everyday Boost Your Skin is Craving
**Disclaimer: some of the products I mention in this post are affiliate links, but I 100% use them every day and can truly vouch for their quality
If there’s one thing I’ve learned about skincare, it’s that what we eat is just as important as what we put on our face. Beautiful skin starts from within, and food is the most natural, direct way to feed it.
Superfoods get a lot of attention these days, and it can be hard to know what’s actually worth the hype. To help you cut through the noise, I’ve narrowed it down to the ones I eat every day, the simple, powerful ingredients that truly make a difference for my skin, hormones, and energy.
When I began studying Traditional Chinese Medicine back in 2008, I discovered that food has an energetic quality. In TCM, we don’t just describe food as “healthy” or “unhealthy”; we look at how it affects the body’s balance — whether it warms, cools, moisturises, or dries. That perspective completely changed how I saw the connection between diet and skin.
For example, spicy or fried foods can create internal heat, which tends to show up on the skin as redness or irritation. On the other hand, antioxidant-rich and cooling foods like berries or green tea help soothe and calm.
Once you start understanding this, it becomes easier to support your skin not only from the outside, but also from within.
In this article, I’ll share the everyday superfoods that I personally rely on, the ones that keep my skin clear, hydrated, and glowing, while also supporting hormone balance and energy through perimenopause and beyond.
Flaxseed
Flaxseeds are one of the richest plant sources of omega-3 fatty acids, which are essential for brain health, skin elasticity, and reducing inflammation in the body. What makes them especially powerful for women in their forties is their high content of lignans. Lignans are phytoestrogens, plant compounds that mimic the effect of oestrogen in the body. As hormones begin to fluctuate with perimenopause, these gentle phytoestrogens can help buffer the drop and bring a little more balance.
They are also loaded with fibre. This does two things at once: it supports regular digestion, and it helps the body eliminate excess hormones like oestrogen. In fact, good gut health is one of the keys to hormone regulation, and flaxseed acts like a daily sweep for the intestines. On top of that, the omega-3 fats protect heart health, keep skin plump, and support focus and mood.
The only catch is that flaxseeds are so small and hard that if you eat them whole, they pass straight through the digestive system without being absorbed. Crushing or grinding them is what unlocks their nutrients and makes all those benefits available to the body.
Spirulina
Spirulina is one of the oldest life forms on Earth. It’s a blue-green algae that’s more nutrient dense than almost any other food. It contains over 60% protein by weight, which makes it an incredible plant-based protein source, but that’s just the beginning. It is rich in iron, B vitamins, magnesium, and antioxidants that help fight free radical damage.
One of the most fascinating compounds in spirulina is phycocyanin, the pigment that gives it its deep blue colour. Phycocyanin has been studied for its ability to reduce oxidative stress, support the immune system, and even promote the growth of stem cells. Spirulina also helps bind to heavy metals and toxins in the body, supporting natural detox pathways.
But not all spirulina is created equal. Even if the label says “organic,” it doesn’t guarantee purity. Spirulina is very sensitive to its growing environment, and low quality spirulina can sometimes be contaminated with unwanted substances.
How to test your spirulina: Place a pinch of spirulina on a piece of kitchen paper. Add a drop of water. Within a few minutes the spot should turn blue, not green. That blue shows the presence of phycocyanin, a sign of good quality spirulina.
How to take it: I usually sprinkle a teaspoon on my eggs or avocado, or blend it into a smoothie if I’m having one.
Broccoli Sprouts
Broccoli sprouts may look delicate, but they contain up to 100 times more sulforaphane than mature broccoli. Sulforaphane is a compound that activates powerful detoxification enzymes in the liver. These enzymes help clear out toxins and excess hormones, making broccoli sprouts particularly helpful for balancing oestrogen levels and supporting overall hormone health.
Sulforaphane also has anti-inflammatory and antioxidant effects, protecting cells from damage and supporting the body’s ability to repair itself. Research even shows it can help regulate pathways involved in cancer prevention and protect the brain from oxidative stress.
Growing them at home is not only cheaper but also satisfying. Within a few days you have your own supply of fresh sprouts that you know are clean and vibrant.
How to grow your own broccoli sprouts:
- Soak seeds overnight.
- Drain and rinse, keeping them in a jar or sprouting tray.
- Rinse twice a day, always draining well.
- Within five days you’ll see green crunchy sprouts ready to eat.
How to take it: I add a handful on top of my eggs or mix them into salads. They taste fresh and slightly peppery, and I love knowing I grew them myself in just a few days. I use a jar like this one .
Brazil Nuts
Brazil nuts are one of the best natural sources of selenium, a trace mineral that plays a key role in thyroid health and immunity. Selenium is also a cofactor for glutathione, often called the body’s “master antioxidant.” Glutathione helps the liver detoxify, protects against oxidative stress, and supports skin health.
The fascinating thing about selenium is that it’s only needed in tiny amounts. Too much can actually be harmful, but just two Brazil nuts give you all you need for the day. That’s why they are often called the “natural supplement in a shell.”
How to take it:I keep a little jar of them in the kitchen and eat two with my breakfast. It has become a simple, quick ritual I never forget.
Chia Seeds
Chia seeds are little fibre powerhouses. When you soak them, they form a gel that slows digestion and keeps blood sugar levels steady. This is especially important for hormone balance, since big blood sugar spikes and crashes can worsen mood swings, cravings, and fatigue.
They are also rich in omega-3 fatty acids, calcium, and antioxidants. Together these nutrients support heart health, bone strength, and skin hydration. Chia seeds are one of those simple additions that make a huge difference over time.
My kids actually love them in yoghurt, and my son told me the other day that I should sell my homemade chia yoghurt and call it “Boom Yoghurt.” Maybe one day, but until then, here’s the recipe for you:
the recipe
Chia Yoghurt Recipe (serves 4):
- 3 tablespoons chia seeds
- 2 cups plain natural yoghurt (Greek or unsweetened works best)
- 4 apples, peeled, cored, and chopped
- 2 teaspoons muscovado sugar (or honey/maple syrup for a lighter option)
- ½ teaspoon cinnamon
- 200ml almond milk (about ¾ cup)
Cook the apples gently in a pan with the sugar and cinnamon until soft, like a compote. In a bowl, mix the yoghurt with the chia seeds and almond milk until well combined. Spoon the apple compote into small serving glasses, then layer with the chia yoghurt mix. Chill in the fridge for at least one hour so the chia seeds can thicken everything. Top with a sprinkle of cinnamon or crushed nuts before serving. It tastes like dessert but is nourishing enough for breakfast.
How to take it: Most days I stir a spoon into my yoghurt, but when I have time I make Boom Yoghurt for my kids.
Fermented Pomegranate
Pomegranate has long been a symbol of vitality, but when it is fermented its benefits multiply. Fermentation breaks down the fruit’s compounds into forms the body can absorb more easily, making it a potent source of antioxidants. These antioxidants support cardiovascular health, protect the skin from free radical damage, and help reduce inflammation throughout the body.
Studies suggest pomegranate can support hormone balance, particularly by modulating oestrogen receptors. It also nourishes the gut microbiome, since the fermentation process produces natural probiotics that support digestion and immunity.
How to take it: I pour 10ml into a little glass and mix it with almond milk. The taste is strong but I actually enjoy the tang, it feels like my body gets a wake up call.
Why Superfoods Work for Me
As I move toward menopause, my goal is to keep my hormones balanced, support my immune system, care for my skin, and give my body the nutrients it needs to age well. These superfoods aren’t exotic powders or complicated trends. They’re simple, accessible, and easy to include in everyday life.
Food isn’t one-size-fits-all, but these superfoods are gentle helpers that really do make a difference. They keep me steady, full of energy, clear headed, and my skin healthy and glowing.
Since we’re talking about daily support, another area that can feel just as confusing is supplements. I’ve written a separate article about the ones I personally take and why, if you’d like to have a look.
If you already use superfoods in your routine, I’d love to know which ones. And if you try any of mine, let me know how they work for you.
To health, simplicity and radiant skin,