It’s time to eat your way to amazing skin.

We all love makeup and we know that the right concealer can certainly hide a multitude of sins, but every artist knows that a smooth, well treated base is the foundation of a masterpiece.
Your skin needs the right balance of foods and nourishment from within to help it stay soft, supple and blemish free. Sorry girls.. step away from the Maccies.

5’s right
Fruit and veg are the key to protecting skin from the free radicals that are caused by smoking, pollution and sunlight and can cause all manner of nasties to happen on your face. When we say eat the rainbow.. we don’t mean pick up a packet of Skittles, we mean at least 5 portions of colourful fruit and vegetables a day. Betacarotene found in pumpkin, carrots and sweet potatoes, and lucetin found in kale, papaya and spinach are brimming with antioxidants that are all important for normal skin cell development and a healthy skin tone.

Vitamin C
Blackcurrants, blueberries, broccoli, kiwi fruits, oranges, papaya and strawberries - no, not a fab new cocktail recipe, but the best sources of Vitamin C. Essential for a strong immune system and radiant skin - helping blemishes heal properly and producing collagen that strengthens capillaries that supply the skin.

Cut out crash diets
Losing and gaining weight over and over again takes it toll on your skin, making it sag, causing wrinkles and giving you stretch marks. Crash diets are often very short of essential vitamins too, reflecting on your skin more than you realise.

Stock up on selenium
Yes, it sounds like we’re getting scientific, but hear us out. Selenium is essential for your immune system, and studies suggest that a selenium-rich diet can help protect against skin cancer. Just four Brazil nuts provide your recommended daily amount.
Other sources are fish, shellfish, eggs, tomatoes and broccoli.

H2 OH!
Even mild dehydration can cause your skin to look dry, tired and grey. Aim to drink six to eight glasses of water a day - all fluids count towards your daily allowance but water is the best. If you work in an office, you could keep a large bottle of water on your desk to remind you to drink.

The good kind of fat
Monounsaturated and polyunsaturated fats are found in avocados, fish, nuts and seeds. They provide essential fatty acids and act as a moisturiser for your skin that works from the inside out!

Opt for omega-3
Omega-3 and omega-6 are both essential fatty acids that produce anti-inflammatory compounds that are particularly effective against skin conditions like eczema and psoriasis. Find them in oily fish, flaxseed oil, walnut and rapeseed oil.

A to Zinc
Zinc helps to repair skin damge and keep it soft and supple. Foods rich in zinc include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

Sophie Craig
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