Our skin is our largest organ & the first line of defense between our bodies & the outside world; protecting us from bacteria, viruses, pollution & chemical substances that we encounter daily.

Did you know that what you put in your mouth is as important as the products you apply on your skin? You don’t have to buy expensive beauty products to nourish your skin.

Let’s take a look at the natural foods to get a radiant glow, banish wrinkles, & keep skin supple & soft—one bite at a time.

Antioxidant rich foods

Fruit & vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution & sunlight can cause wrinkling & age spots. Eat a rainbow of colorful fruit & vegetables & aim for at least five portions a day. Beta-carotene; found in carrots, sweet potatoes & pumpkin, & lutein; found in kale, papaya & spinach are potent antioxidants, important for normal skin cell development & healthy skin tone.

Vitamin C rich foods

Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin & help blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries & sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.

 Vitamin E rich foods

Vitamin E protects skin from oxidative (cell) damage & supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts & sunflower & corn oils.

Protein rich foods

Proteins are necessary for tissue repair & for the construction of new tissue. Every cell needs protein to maintain its life, including skin cells. Main structural proteins of hair, skin & nails, such as collagen, elastin & keratin, all contain different combinations of amino acids & some of these are essential ones, meaning they need to be obtained from diet. By eating a variety of whole grains, legumes, nuts, seeds & green leafy vegetables you’ll be able to hit your requirements without any trouble.

Drink six to eight glasses of water a day

 Drinking more water is the simplest & speediest way to boost your glow & keeps skin (& your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You’ll need more if you exercise vigorously or generally sweat a lot!

Eat some healthy fats

Monounsaturated & polyunsaturated fats – the types found in avocados, oily fish, nuts & seeds – provide essential fatty acids which act as a natural moisturizer for your skin, keeping it supple & improving elasticity. 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.

Food is only part of your overall wellness picture. A nice, brisk walk (yes, even in winter!) helps to maintain cardiovascular & mental health. And sunlight can stimulate your body to produce the extraordinarily health-promoting vitamin D.

Don't forget to share with your friends & family.