5 steps to nourish your skin

The outer layer of your skin, called the epidermis, renews itself every 28-31 days. The turnover of skin cells requires adequate hydration and enough lean protein, wholegrain carbohydrates and healthy fats, as well as a variety of micronutrients, vitamins and antioxidants. Here are ways to ensure that you nourish your skin:

1. Stay hydrated.

Healthy skin needs good hydration. Dehydrated skin is more likely to develop wrinkles as it stops being so elastic. Aim to drink 1.5-2 litres of water per day.

2. Find your balance.

No one food group can supply all the nutrients that your skin and body need; therefore, the key is to eat a balanced, nutrient-rich diet, which is rich in antioxidants, vitamins and minerals. Vitamins A, B2, B3, B6, C, D, E, Zinc and selenium are important for optimal skin health and function.

3. Go easy on the booze.

Too much alcohol can dry out your skin. If you choose to drink, you should always have enough water alongside alcohol. Drink in moderation and stay below the government guidelines. Spread your drinking over three days or more if you drink as many as 14 units per week.

4. Eat the rainbow.

Diets rich in antioxidants will help fight free radicals that break down the skin’s elastin, produce collagen and repair skin damage; however, there is also exciting work around topical antioxidants.

5. Add in healthy fats.

Fats found in foods like avocado, extra virgin olive oil, nuts and seeds help to moisturise and protect your skin. Omega-3 fatty acids found in oily fish and in plant sources, such as flaxseed, linseeds, walnuts and rapeseed oil, are also known to be anti-inflammatory, which may be beneficial for inflammatory skin conditions like eczema and psoriasis.