by Caroline Fynn

Created on: April 13, 2009   Last Updated: June 17, 2009

Glowing skin comes from within. It is what we put into the body that largely determines the skin's appearance, therefore it is important to eat a diet rich in the necessary nutrients.

The B group of vitamins, along with vitamin C and E are needed for the health of the skin.

B vitamins are vital for the repair and maintenance of skin cells. Foods rich in this group include:

Lean meat, chicken and fish, eggs, milk and dairy products. Green leafy vegetables, avocados, blackcurrants, blueberries, raspberries, strawberries and seeds.

Vitamin C is necessary for the production of collagen; this is responsible for the skin's elasticity, and it is the breakdown of collagen that causes fine lines and wrinkles. Foods high in vitamin C include:

Potatoes, green leafy vegetables, peppers and green beans. Tomatoes, strawberries, cherries, cantaloupe melon and citrus fruits such as oranges and grapefruit.

Vitamin E slows the effects of aging by boosting the action of various enzymes within the cells. Foods containing Vitamin E include:

Asparagus and green leafy vegetables. Avocados, apples and mangoes. Eggs, cold pressed oils, whole grains and seeds. Sunflower seeds are a particularly rich source.

Drink Plenty of Water

Water keeps the body hydrated and also flushes out toxins; the skin then receives more oxygen and this brings about radiance.

Get Some Exercise

Physical exercise helps to deliver nutrients and oxygen to the skin. Yoga is especially good, and it is the upside down postures that are mostly responsible for glowing skin. In fact, any exercise that involves elevation of the legs higher than the rest of the body is excellent, as this accelerates the blood flow to the head and therefore the delivery of nutrients. The yogis say that if we were to spend our lives upside down, then we would all look half of our age.

Get Enough Sleep

Cells repair and regenerate whilst we sleep, and it is vital that we rest for long enough each night. When we sleep for only a couple of hours, or suffer intermittent sleep, then this process is interrupted and the appearance of the skin suffers.

Cut Down On Toxins

Cigarettes, alcohol and caffeine are detrimental to the skin. The chemicals involved cause a build up of toxins within the body, and contribute to dehydration. If we give these up or at least cut down, there will be a significant improvement in the skin's condition.

Embark On A Skin Care Routine

Clean the face at the end of each day. If we sleep in make up our skin will look incredibly dull. Use a good moisturiser containing an SPF; even in winter, and use a face pack once a week to cleanse out embedded dirt and grime.

If we incorporate all of the above into our lives as much as possible then there will be a definite improvement in the appearance of our skin. One final note; mash up an avocado and smear it on the face, leave for ten minutes before washing with warm water. Now that makes for gorgeous glowing skin.

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