Arm yourself.

Your kitchen cupboards should contain all nutritional arsenal you need for beautiful skin. Detox your shelves of anything processed, sugary or overly refined and replace it with whole foods that are colourful, seasonal and, ideally, organic. As skin replaces itself every six weeks, it shouldn’t be too long until you start seeing the benefits of your new regime.

Eat the rainbow.

Antioxidants repairs skin damage at cellular level by mopping up free radicals. Make sure you’re eating an array of green, red, orange, yellow and purple fruits and vegetables – the vibrant colours are what gives them them their beta-carotene, vitamins A, E and C, selenium and zinc properties.

Try: upping your intake of berries, which contain anthocyanin, a potent warrior against oxidative stress, one of the main causes of aging.

Nuts and seeds.

Vitamin E is a skin superhero; it protects skin from free radical damage and promotes regeneration. Nuts and seeds are extremely good sources. Try a handful of almonds, hazelnuts and sunflower seeds as a snack, add them to smoothies and sprinkle over salads. Brazil nuts contain selenium, a trace mineral which can help reduce acne and pumpkin seeds are a good source of zinc, again essential for skin healing.

Also try: flaxseeds, chia seeds and walnuts.

Good fats. 

Essential fatty acids (EFAs) are an elixir for your skin. They make up the building blocks of healthy cell membranes and help maintain the skin’s natural oil barrier, which is vital to a hydrated, plump, youthful looking complexion. Unfortunately our bodies can’t produce them, they have to be obtained from food. Omega 3s in oily fish helps fight inflammation, aid dry skin conditions like eczema and bolster skin’s moisture levels.

Try: wild salmon, mackerel, sardines and pilchards.

Avocado.

Great source of carotenoids, potassium and vitamins B, C and E, they also boast oleic acid, a monounsaturated fatty acid that locks moisture in the epidermis, helping to keep it looking firm, hydrated and nourished.

Try: Use as a replacement of butter or adding to smoothies to make them extra rich and creamy.

Green supreme. 

Think of them as a multi-vitamin for beautiful skin. They get their colour from chlorophyll, a disease fighting phytochemical, and also contain vitamin A (otherwise known as retinol, a key ingredient in anti-aging creams), helps promote skin cell growth and turnover. Then there’s vitamin C, beta-carotene and copper, which unite to promote collagen production and give skin a healthy bloom. Vitamin K helps strengthen blood vessel walls, while folate is a vital nutrient for cell repair.

Try: freezing fresh kale, collards, spinach, beetroot – to use in smoothies and juices throughout the year.

H2O.

Skin cell membranes need to be well hydrated to keep them plump and firm. We’re made up of 80% water so it stands to reason that you need to keep sipping throughout the day to maintain levels. Aim for two litres, or three if you’re exercising. You should notice a difference after just a few days.

Try: infusing mint and cucumber; basil and lime, or lemon and ginger into a water bottle to make it less of a chore.

Gut health. 

You can have the healthiest, most varied whole food diet in the world but if you’re not digesting it properly, you won’t be getting the most from the nutrients. Probiotics are live microorganisms which can help to redress the balance of good gut bacteria. They’re largely found in fermented foods such as kombucha, kefir, tempeh, miso, sauerkraut and kimchi.

Try: a supplement form if you suspect your internal ecosystem needs a helping hand.