Eat your way to fabulous skin

More ways to achieve the perfect glow.

Drink up

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. if you work in an office, keep a large bottle of water on your desk to remind you to drink.

Don't be afraid of fat

Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. these fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.

Eat more phyto-oestrogens

Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease.

Opt for omega-3

Skincare guru Dr Nicholas Perricone recommends eating salmon at least 10 times a week in his book The Wrinkle Cure. He says its omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help to slow and even reverse signs of ageing. While some dermatologists are sceptical about his claims, there are other reasons to eat oil-rich fish regularly, as it helps to keep our hearts and minds healthy.

Go for low-GI carbs

Eat plenty of bean, pulses, porridge and other low-Gi carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack. in Dr Perricone's most recent book, 7 Secrets to Beauty, Health and Longevity, he suggests choosing low-Gi carbs and avoiding high-Gi ones, like biscuits and sugary drinks, as they lead to over-production of insulin, which damages collagen and accelerates wrinkling.

Zap up your zinc

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, wholegrains, wheatgerm and shellfish. Eating red meat once a week, and at least one serving of wholegrains, should be enough to reach the rDa.