EAT YOUR WAY TO FABULOUS SKIN

If you want radiant skin, the old adage 'you are what you eat' has never rung more true. More ways to achieve the perfect glow.

THE GOLDEN RULES

Moisturisers and sunscreens can help to keep you looking youthful, but your skin also needs to be nourished from within and the best way to do that is by choosing the right diet. 

EAT YOUR 5-A-DAY

Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers, guavas and kiwi fruit. Beta-carotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in papaya and spinach are also potent antioxidants. 

CUT OUT CRASH DIETS

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too. 

STOCK UP ON SELENIUM

This is also a powerful antioxidant - studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts - just four nuts will provide the recommended daily amount (RDA). Other good sources are fish and eggs. 

DRINK UP

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least eight glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. If you work in an office, keep a large bottle of water on your desk to remind you to drink. 

DON'T BE AFRAID OF FAT

Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage. 

OPT FOR OMEGA-3

Eat more phyto-oestrogens. Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease. 

Eating salmon fish at least 10 times a week is good for skin. Omega-3 fats in salmon fish encourage the body to produce anti-inflammatory compounds, which can help to slow and even reverse signs of ageing. 

GO FOR LOW-GI CARBS

Eat plenty of bean, pulses, porridge and other low-GI carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack. Choose low-GI carbs and avoiding high-GI ones, like biscuits and sugary drinks, as they lead to over-production of insulin, which damages collagen and accelerates wrinkling. 

ZAP UP YOUR ZINC

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, whole grains, wheat germ and shellfish. Eating red meat once a week, and at least one serving of whole grains, should be enough to reach the RDA.