It’s widely acknowledged that what
you eat can make a real difference
to your skin quality. Here are a few
simple tips, that’ll fit easily into
your everyday routine.

By Ian Marber

The best known ‘nutrient’ for skin is water and making sure you have at least 1.5 litres of fluid a day is essential. But remember that is ‘fluid’, not just water, so soups, juices, smoothies and even tea count too. Many foods contain water too, and the rule of thumb is that fresh fruits and vegetables contain the most, somewhat obviously. But what isn’t perhaps so obvious is that the water we have from food is absorbed slowly, so unlike drinking masses of water it doesn’t result in all too frequent trips to the loo.
Fluids, however, are only part of the picture. Unless that hydration is ‘sealed in’, then you may find that you have dry skin anyway. This is where the essential fats become vital, so eat oily fish – such as salmon, mackerel, sardines and tuna – at least four times a week, and include fresh unsalted nuts and seeds in the diet too. You can supplement essential fats and if you do, then look for one that has the ratio of 2:2:1 for omega 3, 6 and 9.
Lastly, what you cut out makes a big difference too. The end product of sugar can affect skin quality (it is shown to damage the skin’s vital support, collagen), and so watch how much you eat and, if possible, cut it out altogether.

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