1. WATER - YES, its not a food but the number one most important ingredient to radiant looking skin, water helps your body flush away toxins, allows the smooth flow of nutrients into the cells and keeps organs functioning at thier best. 8 liters of water can also include teas ( which include natural compounds called polyphenols, which have anti-oxidant properties that help increase collagen production). Choose foods that are made up of 75% water like apples, grapefruit, mangos,watermelon, cherries, berries, oranges, asparagus…

2. ANTIOXIDANTS -  are teh body’s warriors, for fighting free radicals caused by external factors such as the environment, pollution and the SUN. Berries contain the highest amounts, especially blackberries, blueberries and starwberries.

3. VITAMIN A ( in the form of Beta Carotene)- one of the skin’s top heroes, Vit. A is the powerful skin regenerator, repairing cells following damage caused by the sun. Vit. A can even helps cells resist CANCER. Eat beta carotene-rich foods such as sweet potatoes,pumpkin, cantaloupe, watermelon, mangos, cherries, ripe tomatoes, guava and spinach.

4. SELENIUM- whole grains are full of selenium, which portects the skin from sunburn and oxidative damage, both of which could lead to cancer. The best sources are Tuna ( canned light), crab, whole wheat pasta, brown rice, cod, prawns, chicken breast, eggs, mushrooms.

5. PHYTOCHEMICALS- while cooked vegetables are still a healthy choice ,eating them raw ensures the enzymes, vitamins and minerals in the natural product remain intact, helping your skin absorb the nutrients and eliminate waste. Choose broccoli, cauliflower, celery, spinach and carrots for your next salad.

6. VITAMIN C- naturally found in the skin, vit. c is involved in collagen production and protects cells from radical damage. Eat guava, bell peppers, oranges, pineapple, berries, papaya, lime, lemons, tomatoes, lychees.

7. VITAMIN E AND ZINC- Vit E helps cell membranes guard against UV radiation damage. These nutrients should come from your diet and not from the supplements, due to toxicity safety concerns. Skin contains about 6% of all zinc in your body. which means that if you want to keep your skin fresh and as youthful as possible be sure to include sinc-rich foods in your diet. Eat Vit E -rich foods like wheat germ oil, fortified wholegrain cereals, almonds sunflower seeds, peanut butter, avocado, pine nuts, papaya, broccoli, olive oil. Zinc rich foods such as oysters, crab, pork tenderlion, turkey, and checkin breast.

8. OIL AND ESSENTIAL FATTY ACIDS- which maintaining high water levels are essentials, it is actually the oil in our skin that traps the moisture, so not eating enough good oils will mean your face dehydrates, no matter how much water you drink. OMEGA-3s also help strengthen the cell membranes meaning they can retain more moisture and resist inflammation. Stick to extra virgin olive oil, canola oil, wild salmon, anchovies, omega 3 fortified eggs, sardines, seaweed and walnuts.

source: Asiaspa