It really is true – what you put into your body will make itself known on the outside of your body. If your daily diet involves junk food, little or no fruits or vegetables, and pre-packaged, processed foods, it will be written all over your face. A bad diet will give you a sallow, pasty complexion, a bloated face and blemishes, and no amount of money you throw at hi-tech creams will improve it. Instead, save your money and your health by eating the right things and within weeks you’ll feel and see results. Eat more of the foods below and less sugar and saturated fats and you’ll soon have more energy, a trimmer body and better skin.

Foods that contain Vitamin C

Essential for the production of collagen, which gives skin its elasticity, Vitamin C can actually be leached from the skin by UV ray damage, smoking and stress. Top up your levels with sweet potatoes, broccoli, peppers, peas, tomatoes, blueberries, guava, strawberries, oranges, papaya and kiwi fruit.

Foods that contain Vitamin E

A powerful antioxidant, foods rich in Vitamin E fight against free radical damage and strengthen’s the skin’s natural barriers, helping it to retain moisture and therefore preventing premature wrinkles. It also helps to reduce acne and will give pale skin some colour. Try eating hazelnuts, almonds, pine nuts, avocados, and peanut butter.

Foods that contain Vitamin A

Essential in skin cell production, Vitamin A helps new skin to grow, giving you a smoother, fresher complexion, and is also important for healthy eyes. Oily fish, liver, dairy products, and fortified cereals are great providers and it can also be created by the body from beta-carotene, the plant form of Vitamin A, which is present in dark green vegetables and orange fruit and vegetables.

Foods that contain Vitamin B2

All B vitamins are vital for healthy skin but B2, or riboflavin, gives it that glow. The best sources are red meat, liver, poultry, oily fish, eggs, cheese, soya beans and wheatgerm.

Foods that contain Omega-3 and Omega-6

Our bodies cannot produce these essential fatty acids so it is vital that we ingest them. It’s important to note that saturated fats counteract the benefits of essential fatty acids so for the EFAs to take effect you must cut down on those bad fats. Oily fish such as salmon and sardines are excellent providers of Omega-3, as are plant sources such as flax or sesame oils and linseeds. Sunflower and corn oils are an excellent source of Omega-6.

Foods that contain zinc

Zinc helps to keep skin soft and supple by boosting collagen production and its vital role in the health of the immune system helps to repair damage caused by external aggressors such as pollution and UV rays, as well as blemishes. Foods rich in zinc include pumpkin seeds, wheatgerm, liver, seafood, and mushrooms.

Emily Buckley is an experienced beauty writer currently writing for Laser Sight, pioneers in laser eye surgery in Melbourne and Australia.

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