If you want beautiful, glowing skin on the outside, you have to nourish your body from the inside. Eating foods that are rich in vitamins and minerals – as well as foods that reduce inflammation and encourage cell regeneration – will help your skin radiate. Fortunately, the food you need to eat for glowing skin is the same food that’s good for your health. Here are ten to get you started.

1. Salmon
Rich in omega-3 fats that help reduce inflammation and provide essential nourishment to the skin – eat salmon (or another oily fish) at least twice a week.


2. Dark, leafy greens
Full of antioxidants (vitamin A), dark, leafy greens such as spinach, chard and arugula help fight the free radicals that damage cells and accelerate ageing of the skin. They’re a daily must for maximum anti-ageing power.

3. Mussels & oysters 
These crustaceans are a great source of zinc – a mineral essential for healing skin and preventing infections that bring on acne and other skin conditions. Pro-tip: upping your zinc intake will also help to combat dandruff.


4. Berries
Berries rich in vitamin C strengthen capillaries and reduce the appearance of spider veins. How? Vitamin C contains an antioxidant that combats the ageing process and is necessary for the building of collagen, which gives skin its elasticity.


5. Nuts & seeds
Rich in vitamin E (an antioxidant that helps combat free radicals), nuts and seeds contain the right kinds of fat to help nourish our skin and promote shiny, healthy hair.

6. Carrots 
Carrots contain a very powerful antioxidant known as beta-carotene. This can also be turned into Vitamin A, which helps repair and maintain healthy skin.


7. Green tea
Green tea has been shown to help rejuvenate skin cells. However, the tannins in tea can reduce your absorption of the minerals in the food you eat – so only drink your tea in between meals.

8. Barley
Barley provides selenium (one of the best known antioxidants to help reduce ageing due to oxidisation), plus a healthy dose of several other vitamins and minerals that play a role in the growth of good skin, hair and nails.

9. Avocado 
Rich in several essential fats we need to nourish skin and hair, avocados are a good source of vitamin E, which helps protect the skin from free-radical ageing and sun damage.


10. Kiwi fruit
High in vitamin C (essential in replenishing collagen in your body), kiwi fruit can help to maintain youthful elasticity in your skin.


Bonus: Water
Drink plenty of water. Staying hydrated is essential for your liver and kidneys to work properly, eliminating toxins and keeping cells plump with fluid – so drink up.