Your skin is the largest organ in the body, and if you do not nourish it from within, the effects will show on the outside. The right nutrients are fundamental to sustain optimal health, glossy hair, strong nails and glowing skin. Therefore, it’s time to think twice about splashing out on expensive cosmetics and products and up the intake of these super-foods instead.

Requirements for Radiant Skin

First and foremost; water. Your skin needs hydration just like you do. You should be drinking at least 8 glasses of water a day. Juicy fruits such as apples, strawberries and watermelons also help hydrate your body.

Antioxidants protect your skin from the effects of UV radiation and help prevent skin cancer. Find antioxidants in green tea, citrus fruits, cacao and leafy green vegetables such as kale and spinach. Blueberries are also an antioxidant- they stimulate collagen production to keep skin smooth and combat toxins and free radicals in the body which cause skin to age prematurely.

Pumpkin seeds are a powerful antioxidant that also contains Vitamin E and omega-3 helping to keep skin smooth and hair shiny. They can also help reduce the appearance of acne.

Selenium creates protein in the body with antioxidant properties; the best sources are brazil nuts, fish, turkey, whole wheat pasta and brown rice.

For healthy cell membranes, Omega-3 Fatty Acids keep cells hydrates and free of toxins. Wild salmon, nuts, sardines and Chia seeds are an excellent source of Omega-3.

Food such as spinach, broccoli and kale are rich in Vitamins A and C help your body produce sebum; an oil secreted by hair follicles that serves as a natural conditioner. Your hair also needs protein in order to grow so stock up on beans, lentils and legumes (protein also prevents brittle nails).

As a deficiency of Vitamin A can lead to dry skin; include tomatoes, carrots and sweet potatoes. Tomatoes are also full of fibre and lycopene, which helps protect the skin from UV damage.

Vitamin C, found in oranges, grapefruits, cantaloupes and lemons, also counteracts the harmful effects of free radicals and contains bioflavonoid to promote stronger collagen in the skin.

For healthy hair, acne prevention and healing properties, low-fat shellfish such as Oysters also boost your immune system and supply Vitamin B.

Avoid

Processed and refined carbs like bread and baked goods can get stuck under the gums and promote bacterial growth; it is therefore essential to drink plenty of water to wash the food particles away.

Salt causes tissues to swell and deflate which results in skin losing its elasticity. The salt in processed meats can also leave skin dehydrated and dull. Sugary snacks cause insulin spikes and crashes, inflaming the skins sells and clogging up the glands.

Alcohol, which makes the skin dry, sallow and irritated.