Diets. There are hundreds of them of them on the internet to help you lose weight or improve heart health. Yet, how many of you have considered practicing a diet designed to give you clear skin?

Dermatologists have long maintained that not touching your face with dirty hands will keep zits away. Food did not fit into the equation but they’ve recently started changing their stance on this. It’s been found that foods are good for your health are also good for your skin. What you eat gets digested and broken down into vitamins, minerals and amino acids that your body can use to build healthy skin.

Reap the skin-boosting rewards of the following foods and give yourself a clear, glowing complexion.

Citrus fruits

Vitamin C can be found in abundance in citrus fruits such as oranges and grapefruits. This famous and potent antioxidant is also needed to create collagen, the structural protein that keeps skin firm and supple. Having a strong collagen layer under your skin is what keeps the top layer looking smooth. The collagen layer also attracts water, keeping skin hydrated.

Aim for 2 cups of brightly-coloured fruits per day to enjoy its benefits.

Almonds

Think of these as tiny wrinkle fighters. They are a rich source of vitamin E, another antioxidant. Together with other antioxidants and forming an army, vitamin E protects our bodies (and skin) from free-radicals. Free radicals are damaging agents caused by UV rays (the sun) and pollution.

Aim for 10 almonds per day. A little more is fine but don’t go overboard. Nuts are still a fat source and are very calorie-dense.

Dark red and orange vegetables

Beta carotene, a type of carotenoid that gives these produce their red and orange hues, also has antioxidant powers. Carrots and red peppers are a great source of beta carotene.

Beta carotene is converted to vitamin A in the body, which plays a big part in enhancing cell turnover to create smoother skin.

Tomatoes are a fantastic vegetable (or is it a fruit?) in this category. They’re high in the antioxidant lycopene and are best eaten cooked to gain maximum benefits.

Carotenoids like lutein and lycopene, which are found in abundance in these vegetables, also prevent sun damage. They help eliminate skin-aging free radicals caused by ultraviolet rays.

Aim for 3 cups of these yummy vegetables per day.

Walnuts and eggs

Omega-3 fatty acids which combat inflammation caused by sun damage

Inflammation produces free radicals which attacks collagen causing saggy skin

A whole egg also contains an amazing amount of nutrients with almost every vitamin and mineral needed by the human body including calcium, iron, potassium, zinc, manganese, vitamin E.

Aim for 30g of walnuts or 2 eggs per day.

Dark chocolate

The flavonols in cocoa is a potent antioxidant which plays a major role in fighting free radicals in your body. They also reduce the appearance of rough skin.

1 2006 study published in the Journal Of Nutrition found that women who drank cocoa fortified with 326 milligrams of flavonos a day had better skin texture and stronger resistance to UV rays than those who didn’t get as much of the antioxidants.

Though chocolate is delicious, aim for no more than 30g of quality dark chocolate per day.

MIFB is the largest Food and Beverage Focused Trade event in the country which offers a platform for businesses from the industry to showcase their products and services at an international level. In conjunction with 20th Anniversary, MIFB has started its first-ever nationwide roadshow from Northern to Southern Malaysia and this successful journey continues to East Malaysia. If you are looking to introduce, exchange, and learn about the latest innovation and technologies then MIFB is the place to be.