If you want clear, glowing skin, the old quote "you are what you eat" has never been truer. But if you eat the correct balance of foods, you will feed your skin the vital nutrients it needs to stay blemish-free, supple, and soft. We rounded some tips for you that will help your skin from the inside out.


To stay flexible your skin needs moisture. Even mild dehydration will make your skin look slightly grey, tired and dry. Drink 6-8 glasses of water a day. A large bottle of water kept in on your desk is ideal reminder to drink more water. You can also consume herbal, caffeine-free teas, and fruit and veggies that also contribute fluids, like cucumber, courgette and watermelon. Try to avoid excessive alcohol consumption and smoking – they can both age the skin.


Did you know that there are more than 200 varieties of red grapes? This juicy fruit includes flame seedless, emperor, cardinal, and red globe. And it has numerous health, hair care, and skin care benefits. Red grapes contains fewer calories than green grapes and are a good source of selenium, magnesium, folate, phosphorus, iron, calcium, potassium, B6, C and A. That’s why are consumed just raw or used to make grape juice, jellies and jams. Most of the skin care benefits of grapes come from their anti-oxidant, anti-microbial and anti-inflammatory properties. It is thought that they are vital for anti-aging skin care, acne skin care, and can treat inflammatory skin conditions such as eczema and psoriasis. Plus grapes help to control the side effects of allergic reactions.


Some studies show that we need to remove dairy products from our diet if we want to reduce the risk of acne. However, you will need to try substituting milk for an alternative and see whether this will work for you. Oat milk is high in lactose free, fiber, folic acid and vitamin E, which makes it an ideal milk alternative. If you want your skin to glow, pick up a carton from your nearest supermarket to try it out.


Vitamin C is known as a super antioxidant. It is needed to promote radiant skin, support the immune system and help blemishes heal properly. The best sources of vitamin C are sweet potatoes, strawberries, papaya, oranges, kiwi, guava, broccoli, blueberries and blackcurrants. It produce collagen that strengthens the capillaries that supply the skin, so make sure you add these foods to your meals.


Omega-3 and omega-6 are fatty acids that can’t be made in the body and must be obtained through the diet. So, make sure you enough of them. Oily fish and plant sources like rapeseed oil, walnuts, chia seeds, their and linseed oil are all good sources of omega-3s. They will encourage your body to produce anti-inflammatory compounds, which can help psoriasis and eczema.


Shellfish, seeds, nuts, poultry, wholegrains, lean red meat, and fish are zinc-rich foods. Zinc keeps skin soft and supple and helps to repair skin damage.