Eat your way to better Skin

fruitsArticle by, Rita Rayani

What you put inside your body is as important when it comes creating perfect skin. Here’s what you need.

Vitamin A

Not only is it a powerful antioxidant, but also helps your skin to produce keratin (a substance that strengthens skin cells, maximising their protective role) and proteins that help with cell regeneration.You can get a daily dose from fruits and vegetables that are high in an ingredient called beta-carotene which is found in oranges, carrots, peaches, pumpkin and sweet potatoes.

Vitamin C

Collagen is one of the most important substances in the structure of the skin –it is what keeps it firm and well-toned. To feed collagen you need vitamin C which fights the free radicals that destroy collagen and it contains substance called flavonoids that are essential for replenishing collagen. Vitamin C can be found in many fruits and vegetables – one of the richest sources is kiwi fruit. Other sources are oranges, red peppers, blueberries and melon.


Low iron levels in the body, lead to reduced oxygen in the blood and this can be the cause of pale skin and pronounced dark circles under the eyes. In order to boost your iron levels you should include plenty of dark green leafy vegetables in your diet and also avocados.


Zinc is a mineral that is vital for healing the skin and also reduces acne. You will find high levels of zinc in foods such as crumbly cheeses, nuts and seeds.

Essential fatty acids

Dry skin often occurs when there is a low-fat diet and the lack of essential fatty acids. EFAs are found in nuts and seeds (which also contains high levels of another important skin nutrient, Vitamin E).


Water not only keeps skin cells plump, but every rejuvenating process in the skin needs water to fuel it. Aim for at least eight glasses of water a day – but don’t guzzle them all at once. Your body can only hold so much water in one go – exceed that level and it will be flushed straight through the system. Aim for one glass an hour.

What you don’t need

Salty foods

These dehydrate the skin and are high in iodine. Dermatologists believe that this can trigger acne.


Every cup of coffee needs three cups of water to process it through the system – this is often drawn from the skin. Caffeine increases the level of stress hormones, which can lead to poor skin health.

Hydrogenated fats

Found in nearly all processed foods and margarines, these are believed to generate free radicals in the skin.

There are dozens of small things you can do every day that make a difference with simple and easy steps, you are well on your way to a healthier lifestyle.


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