Everyone has a favourite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you'll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-  free. That said, as much as we may try to resist it, our skin does naturally age.

Wrinkles and age spots are the inevitable result of time, but skin ageing may be sped up by overexposure to the sun and tanning beds, strong soaps, chemicals and poor nutrition. With this in mind, a holistic approach is best. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.

1.  Eat a minimum of five portions of fruit and vegetables every day

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at    least five portions a day. Betacarotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.

2.  Eat enough vitamin C

Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant  skin  and   help   blemishes   heal   properly.   The   best   sources   are   blackcurrants,      blueberries,      broccoli,       guava,       kiwi       fruits,       oranges,      papaya, strawberries and sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.

3.  Don't crash diet

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. It is always best to eat a healthy, balanced diet. If you're considering trying a weight loss plan, make sure you have all the facts first.

4.  Stock up on selenium

 Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots Just four nuts will provide the recommended daily amount (RDA).

5.  Eat enough vitamin E

Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.

6.Opt for omega-3

Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega-3 fats encourage the body to  produce  anti-inflammatory  compounds,  which  may help inflammatory skin conditions such as eczema and psoriasis.