So, with such a wide range available it’s usually quite hard to pinpoint exactly what you should be eating and when. As a general rule it’s always advisable to eat as wide a range of fresh fruits and vegetables as possible. However, it is possible to eat in a way that will benefit a specific area of the body. As different food contains different balances of vitamins, minerals and trace elements, we can select items that contain higher concentrations of the vitamins and minerals that we desire.

When it comes to eating to benefit skin, there are quite a few readily available items that you can find in almost every cupboard and supermarket, and some you might have to go a little further for.

One that we probably all have in our cupboards is olive oil. Containing about 75% monounsaturated fat and the antioxidant polyphenols, it can help reduce damaging free radicals. Coffee is another everyday staple that has shown in some studies to reduce the risk of skin cancer by up to 30%.

Oatmeal isn’t every ones idea of an ideal breakfast, but most breakfast cereals contain refined, sugary carbs that increase oil production in the skin, causing spots, pimples and blemishes. So, a simple change to your breakfast routine could have great benefits. If you throw in a few sunflower seeds too, which are extremely high in vitamin E, and some walnuts, the only type of nut that contains a significant amount of omega-3 fatty acids, you’d have a super breakfast!

Switching your regular milk for almond milk can have great benefits for your skin as research shows dairy is highly inflammatory, which means it will aggravate acne, wrinkles, and rashes. And keeping hydrated with water is an essential part of maintaining moisture in the skin.

When it comes to fresh fruits and vegetables the humble tomato is a great friend to our skin. Containing the antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) it actually improves skin’s natural SPF! It doesn’t mean you can throw away your sun screen, but it does mean better protection from everyday UV exposure. Combine that with kale, one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light—including the wavelengths that actually get through sunscreen and reach your skin, and you’ll be doing your skin a huge favor.

Other fresh items that are great for skin are yellow bell peppers and rosemary – high in antioxidants; pumpkins and carrots – a great source of beta-carotene; kiwis and guavas – high levels of vitamin C.

I thought I’d save my favorite 2 skin beneficial foods for last because to me they are a treat and easily included into my diet. They are red wine and dark chocolate. Red wine contains resveratrol, an antioxidant compound with anti-tumor properties. Dark chocolate has cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Red wine and dark chocolate, what a delicious way to stay looking good!