To achieve a glowing complexion can take some effort - but what you eat and drink can be key.
Try changing to these top ten foods and beverages to give your own skin an extra advantage.
Top of the list has to be...
Drinking several glasses a day will help rid the body and the skin of toxins. Many people often report that, by increasing their water intake, their skin has a more radiant glow. Of course, our bodies consist largely of water so every function inside our body depends on it to do its job well. Cells, organs, tissues and our skin all need water, making it essential that we drink enough.
Oily fish (from safe sustainable sources such as salmon and mackerel) contain omega-3 fatty acids that are linked to reducing inflammation, helping to keep our skin moisturized while tackling any inflammation or redness in the skin.. They are also a good source of high-quality protein, vitamin E and zinc. If you cannot always get hold of fresh fish, canned fish such as mackerel, sardines or herrings will also give your skin the same nutritional benefits.
are high in healthy fats with plenty of vitamins E and C, helping to ensure a healthy skin. They also provide essential fatty acids which help to keep our skin moisturised.
In addition, you can use the avocado as a moisturizing mask once or twice a week. Simply mash half an avocado and apply it directly to your face. For more hydration, add a teaspoon of raw honey to trap moisture in your skin. Mix well and smooth on bare, clean skin with your fingertips. Wash off after use with warm water.
High in antioxidants mushrooms will help to tackle those free radicals in the body to help protect your skin.
One such nut is the walnut
, a great source of essential fats, zinc, vitamin E, vitamin C and protein, all helping to ensure your skin stays healthy. Adding in almonds
is a great way to get the vitamin E you need to help to protect your skin from UV damage. Vitamin E can also help healthy skin growth.
Peppers in all the colors of the rainbow
High in beta-carotene and vitamin C, your skin will benefit from these important antioxidants for the skin while vitamin C in addition helps to create collagen, the structural fiber that is necessary for the protein that keeps skin strong. Red bell peppers contain twice the amount of vitamin C than their other varieties which makes them extremely beneficial for your skin.
Broccoli and other dark green leafy vegetables
Broccoli is a great source of vitamins, minerals and carotenoids - all important for good skin health. It is particularly rich in vitamin C, a potent antioxidant that is great for your skin. It can help your body to repair itself, including any blemishes on your skin.
Your body also needs vitamin C to help keep your immune system strong and to make collagen. Collagen helps our body to replace dead cells. Our bodies do not store vitamin C making it important to regularly eat fruit and vegetables that are rich in the vitamin.
Free range eggs
Eggs contain small amounts of almost every vitamin and mineral required by our bodies including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more. Vitamin A is important for repairing cell damage while keeping our eyes healthy, strengthening our immune systems and keeping our skin healthy and glowing.
Whole grains are high in many nutrients including fibre, B vitamins, magnesium and iron.
Dark chocolate (in moderation!)
Who needs an excuse to include some dark chocolate? Well a good reason is that cocoa contains antioxidants that are said to improve blood flow, contributing in turn to healthier skin.
If you decide to incorporate some skin-healthy foods into your diet, remember that patience is key as you are not necessarily going to see great changes immediately. It can take new skin around six weeks to appear.