Applying topical treatments is one of the best ways to ensure that your skin gets what it needs to stay healthy but you can also eat your way to great skin. Diet plays a big role in how we feel and also how we look. No matter how many creams and serums we use, good nutrition is the basis for healthy skin.

Here are a few foods to add (and one to avoid!) in order to give your skin a chance to glow, from the inside out:

1. Essential Fatty Acids. Found in walnuts, fish, eggs, olive oil and avocados, essential fatty acids like omega-3 oils help to keep the top outer layer of the skin strong and intact. A strong skin barrier keeps external toxins and pollutants out and can help the skin look more radiant and elastic. Omega-3 fish oil supplements can help fill in the gap.

2. Foods high in antioxidants, like green tea, fruits & veggies. Not enough can be said about the role of [Link Removed] that break down collagen. Aim for 5 to 10 servings daily of food loaded with antioxidants such as vitamin C (strawberries), selenium (Brazil nuts), and vitamin E (spinach and almonds).

3. Beta Carotene and vitamin A. When consumed, the body converts beta carotene in foods to vitamin A. [Link Removed] , our favorite anti-aging ingredient, are derivatives of Vitamin A. You'll find an abundance of this important nutrient in carrots, spinach, leafy greens and dried apricots.

4. Skip the sugar. The link between sugar consumption and the aging process is a relatively new one. When there is excess sugar in the body, a process called glycation begins. [Link Removed] causes collagen and elastin molecules to become hard and stiff, robbing them of their flexibility that gives us firm, plump and taut skin. Sugar essentially speeds up the appearance of aging in our skin and body.

Notice water wasn't included in the list? Contrary to popular belief, drinking 8 glasses of water a day does not necessarily mean perfect skin or even hydrated skin. It's undeniably essential for overall health, but you can drink buckets full and still suffer from dry skin.

Now great skin is as close as your grocery store. What are you waiting for?

Sharmani Pillay is a Registered Pharmacist who specializes in anti aging skin care and women's wellness. She owns and operates an online skin care store at [Link Removed]

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