We all know the age old saying of 'you are what you eat', but we must remember this includes effects on our skin too! Whether you have normal, dry or blemished skin there are foods and nutrients which can help you on your way to a healthy complexion. We have taken a look at some of the most common skin concerns and which foods are best to help overcome them.\n\nPrevent dry skin:\n\nA lot of nourishment is needed to prevent dry skin, as well as keeping yourself well hydrated by drinking plenty of water you can add foods which are high in omega-3 fatty acids. Omega-3 fatty acids keep the skin smooth, boost elasticity and reduce fine lines and wrinkles - all of which contribute to dried out skin. Add flax seeds to your breakfast or snack on walnuts during the day as these contain high levels of essential fatty acids. If you are looking for something more substantial, salmon will also contribute to re-hydrating your skin.\n\nOther food to try: Avocados are the ultimate skin superfood - they help your skin retain moisture, preventing the feeling of drying out or dullness.\n\nCalm redness:\n\nRedness in your skin can be caused by various reasons, such as allergic reactions, burns, inflammations or skin conditions such as rosacea. Try eating foods which are packed with antioxidants to keep the red flushes in your skin down. Antioxidants in foods, such as carrots, hydrate your skin from the inside and protect skin cells from further environmental damage. Similarly, avoid 'hot' ingredients in your foods such as a paprika or pepper to avoid the rush of red to your cheeks, swap these triggers with ginger or turmeric to add flavour to your food.\n\nOther foods to try: Mangoes are rich in vitamin A and antioxidants which aid in the growth of new skin cells.\n\n\n Carrots are rich in vitamins, minerals and nutrients.\n\nRepair blemished skin:\n\nVitamin A is an active ingredient found in many skin care treatments used to prevent breakouts, but you can simply add this vitamin to your diet too. The properties in vitamin A help to rebuild skin tissues when healing scrapes, cuts or blemishes so pack your fridge with foods such as eggs, milk, carrots and pumpkins to aid in regular cell growth.\n\nGlow \u0026amp; feel radiant:\n\nStress, harsh environmental factors and unhealthy snacking can all contribute to your skin looking a little lacklustre and lacking in the glow factor! Adding leafy greens to your diet is one of the easiest ways to introduce radiance back into a dull complexion as they are packed with essential vitamins, nutrients and antioxidants. Stock your salad drawers up with spinach, swiss chard and radish leaves for glowing skin all day, every day.\n\nIt is also worth noting that the little blueberry contains the most antioxidants per serving of any fruit, so if you are looking for something to snack on throughout the day, try these potent little skin superstars to keep your skin looking radiant.\n\nOther foods to try: Grapefruit and Brussels spouts (although not together!)\n\n\n Achieve healthy, radiant skin with a healthy, well-balanced diet\n\nBanish Wrinkles:\n\nProtect your skin from the onset of wrinkles and boost collagen synthesis with Vitamin C rich oranges and kiwis. The Vitamin C protects our skin from sun damage and promotes cell turnover, therefore preserving the beauty of our skin and prolonging the onset of wrinkles.\n\nOther foods to try: More delicious fruits such as strawberries, guavas and grapefruit will work just as well as oranges.\n\nKeep skin soft and smooth:\n\nLadies, the answer to keeping your skin soft and supple is not at the bottom of a jar (okay, it helps too!) but tucking into a pack of good quality dark chocolate also has the properties to keep your skin super-soft. The antioxidants present in a bar of the good stuff protects your skin from free radicals, keeping your skin looking younger and softer for longer.\n\nOther food to try: Eggs are rich in vitamin B complex which help in keeping your skin smooth, soft and blemish free.\n\nWhat do you eat or drink to ensure your skin stays healthy? Let us know on Twitter @Naturisimo_UK.