Eating nutritious and healthy foods not only keeps your body healthy, but it is essential for the appearance, development and health of your skin. When we think about achieving fab skin we tend to focus on creams and lotions, but it's equally important to focus on the inside out as it is outside in!

Here's some food for thought that could save your skin.

When it comes to our skin, why do we need…?

Vitamin C
Vitamin C helps to maintain the health of your skin and reduces aging. Vitamin C also protects skin against the nasties - damage caused from smoking, pollution, and excess sun exposure.

Vitamin A
Vitamin A is very important for the health of your skin and eyes. It is useful for developing and maintaining skin cells and a major deficiency can cause dry, flaky skin.

Vitamin E
Vitamin E is a must have for summer. By itself, vitamin E can increase sun protection, reduce scaring and help to maintain oil balance within the skin.

Iron
Iron makes the blood healthy - consequently it imparts a healthy pink glow to your skin. Iron is found in several green vegetables, in fruits and in meats.

Top foods for healthy glowing skin

Berries
Blueberries, blackcurrants, blackberries, raspberries, cranberries, and strawberries are a good food for skin. Berries help the body produce collagen which leaves a smooth and elasticized affect on the skin. Berries are also loaded with antioxidants which tackle aging and long term damage.

Salmon
It's rich in omega-3 fatty acids, which are supposed to reduce inflammation. If salmon is not your thing, try other fish including snapper and trout for similar benefits.

Avocado
Avocado is rich in vitamins A, B and E. Apart from a great alternative to an expensive facial, by eating avocado you may lower your serum cholesterol and keep it at a healthy level.

Green tea
Not only a great alternative to coffee when demanding caffeine, Green tea has a strong antioxidant property which acts as a barrier between direct sun exposure and harm from bypassing particles. Some even believe it to ward off potential skin cancer.

Almonds
Almonds contain zinc which helps with skin inflammation problems, skin cell growth, maintenance of collagen and elastin as well as dry skin related problems such as eczema.

Spinach
Popeye had it too right sporting his much loved spinach. Similar to his use for outrageous and instant muscles, spinach is a quick solution for parched and unkempt skin. It contains Iron which is said to be essential for keeping your blood healthy and skin glowing.

Wholegrains
Having a healthy digestion system is extremely important for your complexion. Naturally, if your body isn't able to get rid of waste properly, toxins will build up and show and burst through your skin, usually resulting in pimples, zits and acne. Whole grains, are packed with fiber for your digestion, iron and vitamin B. So switch white for brown and reap the benefits.

Carrots
Are excellent sources of vitamin A, which is a required nutrient for healthy skin. Carrots are also a superior source of fiber, biotin, vitamins K, C and B6, Potassium and Thiamine.

Tips from the Beauty Editor

• Steaming or boiling your vegetables is better for you than frying. Using both methods will ensure the nutrients and goodness is intact and unaffected during preparation. Just be sure to not over-boil!
• Buy organically grown whenever you can as you can be sure that you are getting a higher vitamin and mineral value.