Everything you need to include in your pre-wedding diet—it starts three months in advance

There’s no denying that being a bride takes a village. Truth be told, that so-called ‘bridal glow’ doesn’t come all that easily and requires more of a holistic approach. What does this mean? While skin and hair treatments do play a significant role in how you look on your big day, what you put into your body in the run-up to your wedding also matters equally. 

“Three months before a wedding is an ideal time to begin focusing on essential vitamins and minerals that promote glowing skin, healthy hair, and overall rejuvenation,” explains Karishma Shah, integrative nutritionist and health psychologist. “These nutrients, when incorporated into the diet, can significantly enhance appearance and well-being. It can lead to the desired healthy, radiant look for the big day.” Take notes as Shah breaks down the various nutrients to include in the diet for every bride-to-be.

#1. Vitamin A

Why: Vitamin A is crucial for skin repair and maintenance. It aids in the production of new skin cells, reduces acne, and promotes a smooth complexion.

Where: Vitamin A in found in foods including sweet potatoes, carrots, apricots, and spinach.

#2. Vitamin C


Why: As a powerful antioxidant, Vitamin C boosts collagen production, keeping skin firm, and reducing the appearance of wrinkles. It also helps combat oxidative stress. 

Where: Foods rich in Vitamin C include citrus fruits, berries, bell peppers, and broccoli. 

#3. Vitamin E


Why: Vitamin E protects skin from UV damage and free radicals while aiding in hydration and healing. 

Where: Almonds, sunflower seeds, spinach, and avocado are excellent sources of Vitamin E.

#4. Vitamin D


Why: Vitamin D plays a vital role in skin cell growth, repair, and metabolism, and is also important for maintaining hair health. It also aids in preventing premature skin ageing.

Where: Natural sunlight, fortified foods, and fatty fish such as salmon are excellent sources of Vitamin D.

#5. B-Vitamins (B7, B5, B3)
Biotin (B7)

Why: B7 supports hair strength and growth, pantothenic acid (B5) aids in skin healing, and niacin (B3) improves skin texture and hydration, and reduces redness. 

Where: Eggs, nuts, seeds, avocados, legumes, and whole grains provide a good supply of these B vitamins.

#6. Zinc


Why: Zinc is essential for skin healing and reducing inflammation such as acne. It also supports hair growth and repair. 

Where: Foods such as oysters, beef, chickpeas, cashews, lentils, and pumpkin seeds are rich in zinc.

#7. Iron


Why: Iron is necessary for healthy blood flow, which delivers oxygen and nutrients to the skin and hair. It helps prevent hair loss and promotes healthy hair growth.

Where: Lean meats, beans, and leafy greens are good sources of iron.

#8. Copper


Why: Copper aids in the formation of collagen and elastin, which keeps skin firm and youthful. 

Where: Nuts, seeds, dark chocolate, and shellfish are rich in copper.

#9. Selenium


Why: Selenium protects the skin from oxidative damage and supports overall skin health and skin elasticity.

Where: Brazil nuts, fish, mushrooms, and eggs are good sources of selenium.

#10. Silica

Why: Silica strengthens connective tissues in the skin, hair, and nails, and enhances collagen production. 

Where: Bananas, oats, and leafy greens are good sources of silica.

#11. Omega-3 Fatty Acids


Why: Omega-3 fatty acids help keep the skin hydrated and reduce inflammation, leading to a smooth and glowing complexion. 

Where: Fatty fish, flaxseeds, and walnuts are rich in omega-3s.

#12. Collagen


Why: Collagen is a key protein that maintains skin elasticity, reduces wrinkles, and strengthens hair.

Where: Bone broth and collagen supplements can boost collagen levels.

#13. Probiotics


Why: Probiotics support gut health, which is reflected in the skin’s clarity and glow. 

Where: Yogurt, kefir, and fermented foods like kombucha or sauerkraut are rich in probiotics.

#14. Water

Why: Hydration is essential for maintaining plump, radiant skin. Drinking plenty of water daily helps keep the skin hydrated and flushes out toxins.

Image credit: Instgram/Sobhita Dhulipala and Pexels

Also read: 6 smoothie recipes for a pre-wedding glow-up
Also read: Pre-wedding diet plans for every bride and groom