balanced diet for the skin :

Eat fruit and vegetables that are rich in three antioxidant pigments :
Lutein (a yellow pigment found in pomegranates, oranges, yellow peppers, sweetcorn and spinach).

Lycopene (a red pigment found in tomatoes, pink grapefruit and watermelon)
Beta carotene (an orange pigment found in carrots, sweet potatoes, mangoes and apricots)
These super nutrients collect in the fat layers of the skin and act as a parasol, helping to deflect some of sun's harmful ultraviolet rays.
Combine the above foods with other antioxidant nutrients that work in tandem to attack free radicals. Choose foods rich in Vitamin C such as peppers, berries, citrus fruits and dark green vegetables.

Also foods that are rich in Vitamin E such as sunflower seeds and wheat germ.
Brazil nuts contain selenium and help to reduce dry, flaking skin.
Copper which is found in wholegrain foods and shellfish is a vital sun protecting nutrient, as it helps to produce melanin, the dark pigment in our skin that absorbs ultraviolet rays from the sun. Copper is also needed for making plenty of collagen, which keeps our skin flexible and helps to fight fine lines.

The skin loves protein rich foods, such as skimmed or soya milk, eggs, meat, fish and tofu.

Tomatoes

Tomatoes are high in Vitamin A and C as well as fibre, have zero cholesterol and an average sized tomato contains just 35 calories. They contain the antioxidant Lycopene which is the most powerful of the carotenoid family. This together with Vitamins C and E protects the body from free radicals.

Recent studies have shown that Lycopene may help prevent conditions of the lung, colon, prostate, breast, digestive tract and skin. Oddly, tomatoes seem to have more health benefits when processed than when eaten raw. Processed tomatoes or puree are an excellent source of lycopene. As fat aids the absorption, add some olive oil when eating. Store tomatoes at room temperature as refrigeration damages the flavour.

Eating little and often is said to be the best way to lose weight ! Researchers manipulated the diets of some overweight patients in hospitals while keeping the overall daily intake of calories the same. The study shows that the patients lost weight by having three meals and three snacks a day but gained weight when having the exact same number of calories in just two meals a day. This shows that during the action of digestion, the body burns more calories than when resting. So to stay slim and trim, eat regular balanced meals and healthy snacks.

Water

Ideally, we need approximately 2 litres of fluid a day to stay hydrated. Some will come from fruit and vegetables and some will come from tea, coffee and other drinks. If you don't eat much fruit and vegetables then you should drink more water to compensate. Staying hydrated will keep you energised and help prevent constipation. It also helps to keep your skin clear and healthy. Some people prefer bottled water to tap water but both provide the same hydration, glass for glass. Calcium content in bottled water varies hugely. Some contain a massive 185.6mg per litre whilst some only have 11.5mg per litre. Also bottled water is an expensive way of adding calcium to your diet – try eating more calcium rich foods such as cheese, nuts, seeds and sardines and yoghurt. One in two women and one in five men now suffer from osteoporosis so protect those bones and make sure that you have enough calcium in your diet.

Beetroot in the diet

The sweetest beetroot are harvested in the fens of East Anglia from late July. It is a wholesome, flavoursome and versatile vegetable. It is highly nutritious and contains few calories. Beetroot is an excellent source of protein, fibre, Vitamin B, iron, zinc and folic acid. Buying uncooked is more nutritious than cooked but ensure that it has unbroken stalks and skin otherwise it may become tough and hard when cooked. Served with salads and other vegetables it adds a nutritional boost to your diet.

Rapeseed oil in the diet

Olive oil and rapeseed oil are better than sunflower and corn oil as they are very low in saturated fat and high in mono-unsaturated fat which appears to decrease LDL (bad) cholesterol and increase HDL (good)cholesterol. Nutritionally, rapeseed has the edge over olive oil  as it is higher in Vitamin E and omega 3 and 6.

Salt in the diet

We should aim to reduce our intake of salt to no more tan 6g per day – 75per cent of the salt that most people consume is in the form of ready meals and processed foods such as snacks (crisps and peanuts etc.)  0.5g sodium (1.25g salt) per 100g is considered too much salt. If a food label only states the sodium content , then you need to calculate the amount of salt. (multiply the sodium figure by 2.5)
When a label states 'no added salt' it may still be high in salt! Learn to understand what food labels really mean.

Excess salt causes oedema, can increase blood pressure and puts a strain on the kidneys too.

Click here for a free healthy eating meal plan which can be used for weight loss too.