Foods that are good for your skin

 Eat the correct balance of foods and you'll feed your skin the vital nutrients to help it stay soft, supple and blemish-free.

Eat plenty of foods rich in vitamin C such as blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes; they all help to produce collagen that strengthens the capillaries that feed the skin.
Make sure you get enough omega-3 and omega-6, both essential fatty acids. You will find omega-3 in oily fish, but plant sources like linseeds and flax oil are excellent, too. For omega-6 try safflower, sunflower and corn oils.
Eating foods that contain sulphur can help to keep skin smooth - garlic and onions are ideal.
Go for foods rich in vitamin E, such as almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.
Zinc-rich foods, such as wheatgerm, liver, pumpkin seeds, sardines and oysters, help to repair skin damage and keep it soft and supple.
Foods rich in vitamin A help new skin to grow. Liver, eggs, milk and oily fish are good sources along with fortified cereals and margarines.
Eat a few dried apricots every day. They're full of iron to help improve your skin tone. So are sesame seeds - add them to cereals and muesli.
Drink plenty of water to rehydrate your skin - aim for eight glasses a day. Tea, coffee and juices do count, but for really great skin stick to plain water and don't smoke.
Of all the B vitamins vital for great skin, vitamin B2 or riboflavin helps your skin glow. Best sources include beef, cheese, eggs, liver and Marmite.
Finally, once you make changes to your diet, don't expect an overnight miracle. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. So it's never too soon to start.