11 foods for healthy skin

by Karen Gordon, health journalist

It's true that beautiful skin starts from within. Good nutrition is a key part of keeping your skin looking and feeling healthy. The secret to a clear, wrinkle-free complexion lies in what foods we eat.

Eating an unhealthy diet of junk food and pre-packed meals can result in a pasty and unflattering complexion.

We show you that adopting a healthy diet can work miracles on your skin and can make it glow.

Sweet potatoes

These orange-fleshed potatoes are rich in beta-carotene and vitamin A, which is an important antioxidant. Beta-carotene helps to internally protect your skin from sun damage. German researchers found that as little as 30 milligrams a day of beta-carotene can help prevent/reduce the redness and inflammation associated withsunburn.

Avocado

Avocados are rich in vitamin E, which is is important in cell maintenance and also plays an active role in the support of a healthy heart, blood and circulation. It's one of the body's main antioxidants – which can help slow down the ageing of skin cells, keeping us looking younger for longer. Vitamin E is also known for its ability to diminish the appearance of scars. Sunflower seeds and almonds are also rich in vitamin E.

Turkey

Turkey is rich in the mineral zinc and selenium. Zinc is an antioxidant and important for the maintenance of a healthy immune system. The mineral selenium is important for the connections in skin, helping it keep its elasticity. Experts say selenium plays a key role in the health of skin cells. Some studies show that even skin damaged by the sun may suffer fewer consequences if selenium levels are high.

Green tea

Green tea is packed with antioxidant properties that can help reduce inflammation and protect cell membranes. It's beneficial to overall skin health. Along with herbal teas, this is another great way to stay hydrated and has extra health boosts that are great for your skin.

Tomatoes/ tomato sauce

Tomatoes contain a pigment called lycopene, which is responsible for their red colour, but it's also a powerful antioxidant. Lycopene is a good way to keep your skin looking healthier and younger. Skin will benefit from the high antioxidant content of lycopene.

Tomatoes in all their forms are a major source of lycopene, including tomato products such as canned tomatoes, tomato soup, tomato juice and even ketchup. Lycopene is also highly concentrated in watermelon.

Oily fish

Oily fish, such as tuna, salmon, sardines and mackerel, can keep you healthy and your skin looking younger. They are rich in omega-3 fatty acids, which are critical to the overall health of your skin.

'With fish you want to get a good range, and with oily fish there's good evidence that the fatty acid omega-3 can have a positive impact on heart disease, as well as possibly arthritis and some cancers,' says Alison Smith. 'You should try to get around two portions of oily fish every week.'

Brazil nuts

What makes Brazil nuts special is their extraordinary selenium content – just four nuts provide over 100 per cent of your RDA. Selenium protects the body from free radicals that can cause premature ageing. Studies have shown that people who eat a diet rich in this mineral are less likely to suffer from cancer, compared with those who have a poor intake.

A couple of Brazil nuts with a handful of ready-to-eat dried apricots or figs makes the perfect mid-morning snack. You can also coarsely grind 25g nuts and mix with 50g ricotta cheese and a touch of icing sugar to make a spread for toast or bagels. Keep Brazil nuts in the fridge or freezer, as they spoil quickly once shelled.

Kiwi fruit

Kiwi is packed full of vitamin C. Vitamin C is widely used in skincare products. It is essential in the production of collagen, a key structural protein of the skin. Vitamin C helps produce/maintain collagen in our skin, which also strengthens the capillaries that feed the skin. This keeps the skin firmer. It's also an antioxidant and can help reduce skin damage caused by free radicals.

Beetroot

Beetroot is a great youthing food, which can revitalise your whole body. Beetroot is packed with iron, fibre, calcium, magnesium, manganese, potassium, folic acid and vitamins A, Bs and C.

Because of its high antioxidant content, this will help prevent cell and DNA damage and help remove damaging and ageing free radicals from the body.

Spinach

This dark leafy green has beta-carotene, a super-charged antioxidant that helps repair skin cells. It helps give skin a youthful glow while preventing ageing. It also is full of lutein, potassium, fibre and folate, which also helps with DNA repair that restores skin cells damaged by the sun and helps keep them cancer-free.

Dark leafy greens, such as kale and broccoli, contain iron and calcium – which are important nutrients for the skin and hair.

Water

Don't forget to drink plenty of water as well – as this keeps the skin hydrated. Drink six to eight glasses of water.

How to keep your water levels topped up.

• Start the day with a mug of freshly boiled water and a slice of lemon. In summer add a fresh sprig of mint and fresh lemon slices to a jug of cold water.
• Replace some of your tea and coffee at work with plain water or one of the many herbal or fruit teas.
• Keep a bottle of water at your desk or close by if you are relaxing at home.
• Get into the routine of drinking water with your breakfast and other meals.
• Drink water before you go to bed.
• Eat fruit and vegetables, which have a high water content.

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