Forget the expensive face lotions, potions, and creams. For truly radiant skin, the old saying “you are what you eat” never rings more true.

Making significant changes to your diet can have a vast improvement in how our skin looks and feels. Every day, we shed dead skin cells which are replaced by new skin cells. That constant turnonver requires a healthy supply of highly nutritious food supporting our skin with the necessary nutrients helping to give you a soft, glowing and blemish-free complexion.

Keep in mind that it takes time for skin turnover so results do not happen overnight. Every six weeks new skin cells rise to the surface before you will actually notice visible improvements from any dietary changes. Always seek advice from a health care professional such as a dermatologist on all skin care concerns.

Drench your skin with moisture

Moisture is the name of the game to achieving soft, supple skin. Many of us forget to drink enough fluids during the day resulting in a dry, parched looking complexion. Water is the best beverage for keeping hydrated. Aim for at least six to eight cups of water every day.

Feed your skin vitamin C

This powerful antioxidant boosts the immune system and most importantly for good skin, it is necessary for producing collagen which strengthens capillaries in our skin. Choose from the following vitamin C rich foods each day – oranges, grapefruit, blueberries, strawberries, raspberries, blackberries, kiwi fruit, sweet potatoes, mangoes and papaya.

Feed your skin selenium

This mighty mineral is also an antioxidant working with vitamin C in protecting our skin. Selenium is known for possibly helping protect damage to our skin from the sun resulting in age spots or skin cancer. Rich food sources of selenium are Brazil nuts, eggs, wheatgerm, fish, tomatoes, and broccoli.

Feed your skin healthy fat

A good dose of healthy fats – monounsaturated and polyunsaturated – can help to protect against damage from free radicals. And of course, fats act like a natural moisturizer giving it a soft, smooth touch. Healthy fats are found in avocadoes, nuts, seeds, and coldwater fish like tuna, salmon, and trout.

Another healthy type of fat is omega-3 fatty acids. These fatty acids are responsible for regulating cell function by maintaining the integrity of cell walls and allowing transference of waste and water. Youthful skin is full of plump, water-filled cells. As we age, our skins ability to hold water decreases which in turn leads to saggy, aged skin. Load up on foods rich in this fatty acid to keep skin supple – flax seed, walnuts, salmon, and canola oil.

Feed your skin vitamin E

Here is another important antioxidant doing its job of providing protection from oxidative cell damage which in turn supports healthy skin growth. Look for vitamin E in pine nuts, sunflower and corn oils, almonds, avocadoes and hazelnuts.

Feed your skin healthy carbohydrates

Toss out the white bread, white sugar, and white rice. And while you’re at it, forego any sugary beverages, or any other type of food with way more sugar than what is good for us. Excess sugar is not a friend to your skin. It can lead to increased production of insulin resulting in damage to collagen and accelerates wrinkling. Replace unhealthy carbohydrates with healthy carbohydrates – beans, lentils, ancient grains like farro and buckwheat, nonstarchy vegetables and fruits.

Feed your skin zinc

This outstanding mineral plays an important role in giving you great looking skin. Zinc reduces formation of damaging free radicals and protects the cells that make collagen, your skins support structure. Healthy skin relies on zinc for new cell production and the function of cell membranes. Another function of zinc is that it may diminish acne flare-ups. Zinc does this by boosting the immune system helping to control inflammatory responses. Since acne is inflamed, red, and swollen skin, this may help reduce the amount of natural oil your skin produces preventing pores from clogging up in the first place.