07/01/2011 14:57 GMT | Updated 22/05/2015 10:12 BST

The Good Skin Diet

For good skin and a glowing complexion you need a healthy lifestyle, which means getting enough sleep, exercising and giving up smoking.

Of course, what you put on the inside determines how you look on the outside. Here's what to eat for soft, supple and younger-looking skin...,feedConfig,localizationConfig,entry&id=937177&pid=937176&uts=1285657721

What to eat for great skin

Avocados are a great source of monounsaturated 'good' fats which contain essential fatty acids that act as a natural moisturiser for your skin, helping to keep it supple and wrinkle free.

Avocados are also packed with nutrients, including protein, beta carotene, potassium, folic acid, B vitamins, Vitamin K and magnesium and Vitamin E, which helps protect against free-radical damage.

Experts believe the oil in avocado also encourages the skin's production of collagen, a substance that helps skin maintain its elasticity and youth.

What to eat for great skin

Blueberries are one of the best superfoods when it comes to healthy-looking skin.

Not only are they bursting with antioxidants, which neutralise harmful free radicals that cause ageing, including wrinkles and sagging skin, they are also anti-inflammatory, helping to keep the complexion free of fine lines.

Blueberries, just like raspberries and strawberries, are high in vitamin C, which helps protect the skin from the harmful effects of the sun.

What to eat for great skin

Brazil nuts are rich in selenium, which is essential for the production of glutathione, an enzyme that neutralises free radicals, which, when left to rampage through the body can break down collagen and lead to sun damage and age spots.

Brazil nuts also contain zinc, which helps with skin cell growth, and can help prevent dry skin related problems such as eczema and psoriasis.

Eating just four Brazil nuts a day will provide the recommended daily amount of selenium. Don't like nuts? Other good sources include shrimps, fresh tuna and sunflower seeds.

What to eat for great skin

Need another good reason to eat your greens? Getting your five portions of fruit and vegetables a day will help protect your skin against damage from cigarette smoke, pollution and sun light.

Fruit and veg contain vitamin C, one of the most powerful antioxidants. Colourful foods, such as citrus fruits, red peppers, guavas and kiwi fruit are all great sources.

Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale, papaya and spinach are also powerful antioxidants.

What to eat for great skin

Green tea is one of the best things you can drink for your skin's overall good health.

The magic ingredient is polyphenols, which have anti-inflammatory properties and help protect cell membranes. Studies suggest it may even help to reduce the risk of skin cancer.

A recent study published in the Archives of Dermatology suggests that whether taken orally or applied to the skin, green tea can reduce the risk of damage from ultraviolet light, and thus reduce the risk of skin cancer.

What to eat for great skin

Low-fat dairy products, such as natural yogurt, are a great source of vitamin A, which is essential for repairing skin cells and ensuring healthy-looking skin.

It's even more important to eat dairy foods rich in vitamin A if you have diabetes or a thyroid condition as the body can't easily convert beta carotene (found in foods like carrots) to vitamin A.

Low-fat yogurt also contains acidophilus, the 'live' bacteria that is good for intestinal health, which can also help keep skin blemish free.

What to eat for great skin

If you enjoy a good steak now and then you'll be pleased to know that red meat contains high levels of zinc, which is important for keeping the oil-producing glands in the skin healthy, helping keep it supple and heal any blemishes.

Eating one serving of red meat once a week should be enough to ensure your skin is getting the zinc it needs.

Don't like red meat? Other zinc-rich foods include wholegrains, wheatgerm and shellfish.

What to eat for great skin

Salmon is rich in omega-3 fatty acids, which improves skin texture by reducing inflammatory substances in the body, helping to ensure clear pores and preventing fine lines and wrinkles while keeping skin well moisturised.

Salmon is also rich in Vitamin A, Vitamin B and Vitamin D, which help fight against free radicals in the body, preventing the effects of ageing.

Bored of salmon? Try mackerel, sardine or snapper fish, which is also a great source of selenium.

What to eat for great skin

Skin nutritionist expert Dr Perricone believes that eating low GI-carbs, such as porridge and beans and pulses, are best for healthy skin.

Not only do they release energy slower, keeping you fuller for longer, they can also help ensure a smooth and supple complexion.

In his book Seven Secrets to Beauty, Health and Longevity, Dr Perricone suggests that eating high GI foods, such as biscuits and sugary drinks are best avoided, as they can lead to over-production of insulin, which damages the skin's collagen and accelerates wrinkling.

What to eat for great skin

If you want plumper, younger-looking skin, you need to make sure you stay well hydrated. Even mild dehydration will cause your skin to look dry and tired.

As well as keeping cells hydrated, water helps the body move nutrients in and toxins out, which helps keep skin clear from blemishes.

Aim to drink six to eight glasses of water a day, particularly in warm weather. Check your urine - if it's a dark colour it's a sign you need to up your fluid intake.

What to eat for great skin