Eating for Beautiful Skin - The Nigerian Way.

While lotions and potions can improve your skin from the outside, a healthy diet works from inside out. A nutritious, balanced diet isn't only a delicious way to eat- it can work wonders for your skin. A diet for a healthy body is the same one as for a healthy, clear complexion. That is, one that contains lots of fresh fruit and vegetables, is high in fibre, low in fat and low in added sugar and salt. This should provide your body and skin with all the vitamins and minerals they need to function at their very best.

Healthy Skin Checklist:

These are the essentials your body needs to keep your skin in tip-top condition.

1). The most essential element is Water. One should drink at least two litres of water a day to keep your body healthy and your skin clear.

2). Cellulose carbohydrates, better known as fibre foods, have another less direct effect on the skin. Their action in keeping you regular can help to give a brighter, clearer complexion.

3). Vitamin A is essential for growth and repair of certain skin tissues. Lack of it causes dryness, itching and loss of skin elasticity. Its found in foods such as carrots, spinach, broccoli and apricots.

4). Vitamin C is needed for collagen production, to help keep your skin firm. Its found in foods such as strawberries, citrus fruits, cabbage and tomatoes.

5). Vitamin E is an antioxidant vitamin that neutralizes free radicals- highly reactive molecules that can cause ageing. It occurs in food such as almonds, hazelnuts and wheat germ.

6). Zinc works with vitamin A in the making of collagen and elastin, the fibres that give the skin its strength, elasticity and firmness. It occurs in shellfish, wholegrains, milk, cheese and yoghurt.