Eat your way to glowing skin

Each week our experts Dr AAMER KHAN and LESLEY REYNOLDS bring you the latest beauty news and anti- ageing advice

Most of us don’t think twice about splashing out on skincare that promises dramatic results. However, what if there was an easier – and cheaper – way to get your glow back?

While genetics and lifestyle play a major role in skin health, eating the right foods can also help soften wrinkles, beat breakouts, boost hydration and keep skin firm and elastic.

In fact, your diet can have a major impact on your skin.

From dull skin to wrinkles, here’s how to get complexion perfection from the inside out. Plus, we reveal our pick of the best skin- boosting supplements.

DRY, DULL SKIN

As we age, our oil glands produce less oil, so skin can feel dry. The top layer of the skin is made partly from essential omega- 3 fats, ts, which our bodies cannot make.

● EAT: Oily fish, nuts and d seeds are a great source of f essential fatty acids and will help lubricate the skin, , providing a waterproof layer that seals in moisture. e. Walnuts in particular are richer than most other nuts in both omega- 3 and omega- 6 fatty acids, and avocados are bursting with healthy fats. Sip water throughout the day to stay hydrated too.

ACNE/ BREAKOUTS

Vitamin A can help thin the outer layer of skin, preventing blemishes and clogged pores. It can also help dry up excess sebum and is a natural antibiotic.

● EAT: Foods rich in vitamin A include carrots, watercress, sweet potatoes and spinach, as well as milk and egg yolks. Your body will absorb vitamin A much better if you combine it with healthy fats such as olive oil or avocado. And swap your morning cuppa for green tea, another great anti- inflammatory.

AGEING SKIN

Vitamin C plays an important role in the production of collagen, the building block of skin, which decreases over time, causing wrinkles and sagging.

● EAT: Oranges, strawberries and blueberries are rich in vitamin C, along with vegetables such as spinach, peppers and tomatoes. Salmon, preferably wild, is packed w with vitamin E and is one of t the best foods to keep skin r radiant and supple. And s snack on red grapes a couple of times a week too. Grape s skin contains resveratrol, w which helps slow the p production of harmful free ra radicals.

SUN DAMAGE

If you’re looking for an excuse to eat more chocolate, here it is. A chemical from cocoa can protect the skin from the damaging effects

of sun exposure, reducing redness and preventing skin from suffering sun ageing.

● EAT: Go for extra dark chocolate, at least 70 to 85 per cent cocoa content. Tomatoes and watermelon are also good for preventing sun damage.

This is because they contain lycopene, which helps absorb UVA and UVB radiation. One slice of watermelon provides your daily amount of lycopene. Drinking green tea daily can also reduce redness from sun exposure.

OILY SKIN

It can be hard to reduce the amount of oil your skin naturally makes but choosing certain foods can reduce inflammation and keep cells hydrated.

● EAT: Zinc will help to stabilise the skin’s oil production. Good sources include eggs, yoghurt, turkey, wheatgerm and pumpkin seeds. Niacin, a B vitamin found in chicken and tuna, can also help strengthen the skin’s barrier by both hydrating cells and acting as an anti- inflammatory. Too much sugar can aggravate oil production, so avoid white refined carbs and stick to complex carbohydrates such as lentils and pulses. These contain amino acids that don’t break into sugars when they are eaten. Additionally, citrus fruits, such as oranges and lemons, contain detoxifying agents that will help flush out the extra oil from your skin.

● For more of Lesley’s tips, visit lesleyreynolds.com