The skin is the largest organ of the body and the foods we choose to eat can either blemish or condition our complexion.

Many of us follow beauty regimes to improve our complexion.  Today's cosmetic products are enriched with vitamins and minerals, but nothing beats eating the real thing to nourish our skin from within.

A balanced diet is essential for healthy skin, and should consist of plent of fruits and vegetables, carbohydrates, protein, and a little fat.  Aim to drink three to four quarts of water a day to keep your skin well-hydrated and supple.

EDIBLE MEDICINE FOR YOUR SKIN

Food is an effective medicine for the skin, helping it to fight against spots, aging, and even serious skin diseases.  Deficiencies in important nutrients such as niacin (vitamin B3) can lead to unpleasant skin ailments.  So for clean, clear, and glowing skin, eat to feed your face.

NATURAL HELP FOR YOUR SKIN

Even if you don't have a specific skin problem, it's worth watching what you eat if you want to ensure it stays that way.

A clear complexion can be attributed to cleansed, well-nourished skin, but you can also boost its condition with food.

Kiwi fruit provides skin with a powerful cocktail of magnesium, vitamins C and E, and potassium.

Strentheners:  Carrots, basil, apples, garlic, olives, ginger, mushrooms, radishes, cinnamon, peppermint, coriander, and water chestnuts all help to strengthen the skin.

Nourishers:  Peppers and spicy foods increase the circulation of blood and, therefore, vital nutrients around the body.

Natural Cleansers:  The fiber in oatmeal helps flush toxins from the body more quickly, resulting in clear, unblemished skin.

FOODS FOR YOUTHFUL SKIN

In recent years, skin aging has been attributed to an excess of free radicals (by-products of energy production) which cause cell damage.  Certain substances in food, labelled antioxidants, are thought to help combat the signs of aging by protecting cells from free radicals.  Antioxidants include:

Vitamin C--found in citrus fruits, cabbage, broccoli, and tomatoes.

Vitamin E -- found in avocados, blackberries, vegetable oils, seeds, and nuts

Vitamin A-- (or beta carotene) found in eggs, butter, liver, cantaloupe melon, sweet potatoes, broccoli, green and yellow vegetables, apricots and carrots.

Phytochemicals -- found in dark, leafy vegetables, potatoes, blackcurrants, citrus fruits and garlic.

Selenium--found in brazil nuts, kidneys, lentils, tuna and prawns.

Increase your intake of antioxidant-rich foods to fight the aging effects of free radicals.

FOODS TO NOURISH DRY SKIN

Dry, tired-looking skin can often be the result of dehydration, a fat-free diet or a nutrient deficiency.  Ensure that your diet contains the following:

Omega-3 fatty acids-- which help to reduce inflammation, are found in oily fish, and corn, olive, or safflower oils.

Zinc--is found in meat, liver, eggs, poultry, prawns, milk, whole grains, and pumpkin seeds.

Lycopene--found in cantaloupe and tomatoes help prevent and repair Sun damage.

Hyaluronic acid--rich cabbage helps the skin to retain moisture.

Eczema causes flaky, itchy skin.  Foods high in essential fatty acids, found in vegetable oils, seeds, and nuts, can help to soothe skin bothered by eczema.

Oily fish, such as mackerel and tuna, and olive oil are good sources of skin supporting Omega-3 fatty acids.

FOODS TO HEAL PROBLEM SKIN

Unpleasant skin conditions can often be a sign that you need to include specific foods in your diet.

Pale and/or itchy skin--may be the result of iron deficiency. Common iron-rich foods include red meats, egg yolk, green leafy vegetables, dried fruits such as apricots, prunes, and raisins, dried beans, potatoes, and wholegrain cereals.

Scaly skin may be caused by Vitamin B2 deficiency.  Vitamin B2 is found in milk, cheese, fish, poultry, and green vegetables.

Acne-prone skin can be helped by eating dark, leafy green vegetables, such as spinach, and kale; foods rich in zinc and vitamins E and C, are also essential for spot-free skin.

The amount of oil in your diet can determine the amount of oil in your skin, especially if you are prone to greasy skin.  Replace full-fat milk, cheese and yogurt with low-fat varieties.

Foods that balance dry or oily skin can provide natural relief from problem skin conditions.

EAT YOUR WAY TO BETTER SKIN - Your skin will benefit from a diet rich in fresh foods.  Be sure to hydrate your skin by drinking lots of water and wash all fresh fruit and vegetables to remove chmical residue.