We’re heading into summer – which means more time spent outside in the sun – and more dry skin.

It’s a well known fact that sun exposure is one of the top causes of dry skin and premature wrinkles, not least because the sun’s rays remove moisture and dry out the skin. External aids such as creams and moisturisers can help, but it’s more effective long term to work from the inside out.

Here’s how to eat your way to phenomenal skin and say goodbye to dry skin – one of the top causes of premature ageing.

We all know the ‘5 fruit and veg’ a day rule, but 7-10 a day is best as fresh produce is full of important nutrients vital for skin care. 7-10 portions of fresh fruit and veg a day can seem daunting – but it’s easier than you think. Here’s an example of additions to your daily diet that will automatically ensure you get enough of all the different nutrients your skin needs:

Breakfast

• Fresh orange juice for breakfast (or better yet – a fruit and veggie smoothie)
• A handful of mixed berries on top of your porridge or granola

Snack

• A sliced apple as a mid-morning snack

Lunch

• 2 veg with your lunch (2 spears of broccoli, 1 sliced tomato)

Snack (afternoon)

• A bowl of strawberries or a few apricots as an afternoon snack

Supper

• Salad with dinner and seasonal fruit for dessert

Which nutrients will I get from this lot?

These healthy habits will help guarantee you’ll be getting all of these vital nutrients needed for skin health:

Vitamin C – Neutralizes free radicals that initiate wrinkles and produces collagen. Citrus fruits are one of the best sources of vitamin C. We humans do not produce vitamin C, nor store it well – so it is essential to eat it every day.

It is also in the watery part of fruit and veg and disappears on exposure to light and air. So remember to eat fruit rapidly after cutting and don’t overcook your veggies. Steam them instead of boiling

Bioflavonoids – Increases blood and moisture levels to skin cells. Citrus fruits and berries are an excellent source.

Potassium – Controls water balance & regulates transfer of nutrients through cell membranes – a deficiency causes the tissues of the skin to harden, resulting in decreased elasticity, dryness and premature aging. Just about any fruit and vegetables is a good source of potassium.

Vitamin A – Repairs, strengthens and protects skin tissues. Apricots, mangoes, papaya, carrots, sweet potatoes, pumpkin, red and yellow peppers are excellent sources of beta-carotene, which can be converted into vitamin A as you need it (and you can’t overdose!)

Alpha Hydroxy Acids – Sloughs off dead skin cells and encourages cell renewal. Strawberries, raspberries and apples are good sources.

Oil and Water are also crucial for glowing and wrinkle free skin.

Well-hydrated, youthful-looking skin depends on your diet containing enough Essential Fatty Acids as they ensure easy entrance of water and nutrients through the membrane into cells and quick elimination of waste and toxins out. You need Essential Fatty Acids on a daily basis or hardening of the skin membrane and damage quickly occurs.

A good way to ensure your daily dose is to sprinkle two heaped tablespoons of mixed seeds (sesame, pumpkin, flax and/or sunflower) on your morning cereal, have a handful of nuts (almonds, walnuts and hazelnuts) as snacks during the day and eat oily fish (salmon, mackerel, anchovies and sardines) at least three times a week.

You should also aim to drink at least 8 glasses of pure, filtered water daily. If you can’t manage that, take a good quality omega 3 or fish oil supplement.

Bottom line: Increase your Fresh Fruit & Veg, Water & Essential Fatty Acids Intake!

why not try the Foodwise Skin Health program and eat your way to phenomenal skin