Food for healthier skin

 I'm accustomed getting asked "How do I maintain such beautiful skin"? and my answer never changes "I eat healthy" We all know the skin is our body's largest organ and contains two main layers, the epidermis and the dermis. The epidermis is the outer layer of skin that protects the skin from bacteria, dirt, and other particles. The dermis is the inner layer that supplies blood and oxygen to the skin.
The skin also regulates our body's temperature and acts as a sensor to any external factors of pollution, sunlight, and stress.Several different factors such as aging, dryness, moisture, and diet, can affect your skin's condition.

Your skin's health is an indicator of  your internal health. Here are a short list of foods that help you looking and feeling great.

• Drink lots of pure filtered clean alkaline water. At least 2 liters per day. 
• Healthy omega-3 fats,which are found in oily fish, such as salmon and mackerel,help keep skin soft and supple. Increasing your omega-3 intake helps anyone with dry or inflamed skin. Vegetarian sources include nuts,chia seeds and flax seed oil. 
• Vitamin E is a powerful anti-oxidant, and eating foods with vitamin E are beneficial for your skin,good sources are avocados,olive oil,nuts and seeds.
• Boost your intake of berries,citrus fruits,broccoli and parsley, which are  excellent sources of vitamin C. Vitamin c is  an important nutrient that helps skin's collagen production. Berries are also rich in antioxidants which help protect against the free radical damage that causes wrinkles.
• Increase your intake of selenium,selenium is needed to keep the skin elastic and also a potent anti-oxidant. Good sources of selenium include brazil nuts,salmon,eggs and garlic.
• Beta-carotene, a precursor to vitamin A helps to promote skin repair and maintenance. A deficiency in vitamin A usually results in dry skin. Carrots are packed with Beta-carotene, other foods that are high in vitamin A are liver,spinach,chilli,sweet potatoes and apricots.
• The mineral silica is essential for healthy skin, the body uses it to make collagen. Food sources are bananas,kelp,whole oats,brown rice,green leafy veggies and alfalfa. 
• Snack on pumpkin seeds as they supply your body with Zinc,which is needed for healthy wound healing and also to balance oil production in the skin. It is also useful for treating many skin conditions such as eczema and acne. Sunflower seeds,eggs,nuts,rolled oats are also rich in zinc.