The way in which the skin looks is directly connected to the ingredients used for daily meals. Processed foods high in sugar and fats are one of the main reasons for acne skin, increased sebum production and dull complexion. On the other hand, veggies, fruits and nuts contribute to a clean, bright and healthy skin. A handful of ingredients ingested daily benefit your skin more than any expensive cream or treatment. Here are the 10 most effective ingredients for a perfect skin.

1) Avocado

Avocado is a girl’s best friend in diets as well as in beauty routines. Used on the skin, improves hydration and brightens up the complexion, if eaten it brings a lot of Vitamin E to your body. Vitamin E helps the skin retain moisture and maintain hydrated for a longer period of time. In order for the Vitamin E to be absorbed better, it is advisable to combine avocados with ingredients that contain Vitamin C (e.g. lemons, amla). Also, avocados (and other Vitamin E containing products) should be consumed moderately to avoid an increase in the triglycerides.

Alternatives: olive oil.

2) Bananas

Bananas are tasty fruits which are available on the market all year round. They are rich in potassium (good for skin hydration), Vitamin B complex (removes oxidative stress and fights premature gaining) and zinc (fights the germs responsible for acne). To make the most of the banana’s nutrients, eat one and apply another one on your skin. The skin will be pampered from the exterior and the interior for a smooth texture and a natural glow.

Alternatives: spinach and beef (for zinc), dark leafy greens, avocado, yogurt and fish (for potassium), eggs and dairy products (for vitamin B12).

3) Berries

Tasty and packed with antioxidants, berries represent one of life’s pleasures. Apart from their delicious taste, they are also high in Vitamin E and Vitamin C. Consume them every day for a brighter and more even skin.

Alternatives: citrus fruits.

4) Carrots

Carrots are high in beta-carotene, an ingredient which acts as an antioxidant. When ingested in combination with Vitamin E and Vitamin C, beta-carotene provides protection from sunburns. Complementary, it helps to achieve a nice tan and prolongs the tan aspect of the skin by stimulating melatonin production.

Alternatives: sweet potatoes, pumpkin, dark leafy vegetables, melon and sweet red peppers.

5) Citrus Fruits

Citrus fruits, such as lemons, oranges, grapefruit, limes, tangerines, and pomelo, are delicious treats with an incredibly positive impact on the body. High in Vitamin C, citruses stimulate the production of collagen, a protein which keeps the young aspect of the skin.

Alternatives: kiwis are also high in Vitamin C.

6) Eggs

Poached, boiled or sunny side up, eggs are a fast and filling breakfast for people of all ages. But apart from their great taste and appetite control properties, eggs are also great for the skin. Packed with Vitamin A, they help with skin rejuvenation and maintain the mucous membranes healthy. Choline, a type of Vitamin B found in eggs, ensures a good skin-cell functioning by providing a high level of fatty substance for the cell membranes.

Alternatives: Vitamin A is also present in dairy products, meat, fish, apples and sweet potatoes. Chlorine is also present in milk and peanuts.

7) Green Tea

Green tea on the rocks cools you down in summer, while a hot green tea brings warmth and comfort in rainy or snowy days. Regardless of the season, this drink reduces fluid retention, detoxifies the body and improves the quality of the skin. Drank regularly, green tea prevents wrinkles, reduces the chances of acne eruptions and hydrates the skin. There is no better way to treat your body and mind than with a cup of green tea!

8) Leafy Greens

Leafy greens are the go-to ingredients when you want a low-calorie, healthy meal. They are rich in anti-oxidants which reduce skin aging and brightens the complexion. In addition to that, they contain water, which keeps the skin moisturized and fibers which help your digestive system function properly. This means that the level of toxins eliminated through the skin lowers and the risk of acne decreases considerably.

Alternatives: dark-colored grapes are also high in antioxidants.

9) Nuts

Another good source of Vitamin E, nuts can be served as in-between meals snack or sprinkled in salads for a tasty twist. Nuts help you have a healthy, elastic and luminous skin. In addition to that, they ensure a great functioning of the brain. There are two major drawbacks associated with nut consumption: the high content of calories and the increase of triglyceride level.

10) Water

Nothing compares to a glass of water! The human body needs at least 8 glasses of water per day to function normally. When the body is craving water, skin is one of the first organs affected. Dry, cracked and chapped skin is the result of a poorly hydrated body, so drink plenty of water to keep the body in good shape and the skin hydrated.

Alternatives: there are no alternatives for water, but you can replace some of the water intake with lemonade, flavored water and green tea to add diversity.

Perfect skin can be obtained through a healthy and balanced diet, which includes as many of the suggested ingredients as possible. Eat them raw, in salads and smoothies, or cook them mildly to preserve all the nutrients.