What is skin? Skin is the largest organ of the body. It regulates body temperature, provides a protective barrier and helps maintain fluid balance. How can I achieve fabulous skin? Everyone has a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. 1. Eat a minimum of five portions of fruit and vegetables every day. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach, are both important for normal skin cell development and healthy skin tone. Start your day with raspberry kefir overnight oats or sweet potato pancakes with orange & grapefruit. 2. Get your vitamin C. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin. vitamin C-rich lentil & tahini salad. 3. Eat enough vitamin E. Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-aging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil. 4. Stock up on selenium. Selenium is a powerful antioxidant that works alongside vitamins C and E.a selenium-rich diet may help protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. 5. Eat plenty of zinc. The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish. 6. Include healthy fats. Fats act as a natural moisturiser for your skin, keeping it supple from the inside and improving elasticity. These fats found in avocados, oily fish, nuts and seeds. Sesame salmon with purple sprouting broccoli & sweet potato mash add to your dinner. 7. Eat more phyto-estrogens. Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. There are different types of plant ‘oestrogen’ – some are found in soya (isoflavones) such as tofu and tempeh, while others are found in the fibre of wholegrains, fruit, vegetables and flaxseed (lignans). 8. Drink six to eight glasses of water a day. Skin needs moisture to stay flexible. Give yourself a hydration boost with our courgette and cucumber,watermelon & strawberry slushie and watermelon lollies. 9. Choose low-GI carbs. Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates.Avoid high-GI carbohydrates such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. 10. Don't crash diet. Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often deficient in essential vitamins and minerals, too. Over long periods of time, this type of dieting will reflect on your skin. Eat to beat common skin problems 1.ACNE Does diet affect acne? Acne is commonly linked to changes in hormone levels at puberty and peri-menopause. Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne. In order to help minimise acne, follow these tips: ✓Cut back on saturated and hydrogenated fats in margarines and processed foods. ✓Eliminate junk food as well as foods high in sugar, such as cakes and biscuits. ✓Eat more raw vegetables, wholegrains, fresh fruit and fish ✓Include foods rich in selenium, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread. Consider a Mediterranean diet, this style of eating has been linked with reduced acne severity. 2.PSORIASIS Does diet affect psoriasis? Psoriasis is characterised by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin. Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed. Sunburn, alcohol, smoking, obesity and stress are all implicated but there may also be trigger foods, these are best identified using an exclusion diet. Consider these dietary changes: ✓Minimise saturated fat from red and processed meats. ✓Focus on healthy fats, including omega-3 fatty acids, from oily varieties of fish as well as cold-pressed nut and seed oils. ✓Consider including anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary and garlic. 3.ECZEMA Does diet affect eczema? Eczema is a skin condition that usually begins as patchy redness – often on the hands, but can appear anywhere on the skin. Although there are many triggers, one of the most common is a food sensitivity. An exclusion diet may be helpful, but should only be implemented under the guidance of a health practitioner, such as a registered dietician. Potential offending foods may be milk, eggs, fish, cheese, nuts and food additives. To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc and vitamin E.