9 ingredients to include in your diet that will boost your complexion

Foods like broccoli, chard, spinach, and lettuce are rich in vitamins A and C and full of minerals and antioxidants. They help protect the cells and stimulate regeneration, preventing the appearance of wrinkles and protecting the skin from sun damage. As a tip, don't use too much water when boiling and don't overcook - this will help you maximize the nutritional benefits.

They are rich in Vitamin C, ideal for producing collagen which will help your body slow down the aging process. Additionally, they are a big source of beta carotene—a nutrient which the body converts into vitamin A—which also helps keep the skin firm and reduces wrinkles. Carrots also have photoprotective properties but be careful, this doesn’t mean you should stop applying sunscreen!

Other fruits and vegetables rich in carotenes are oranges, pumpkins, mangoes and peaches.

Rich in proteins, fats, and vitamins, they will help you strengthen the elastin and collagen structures in your skin.The avocado oil will help skin to look clean and hydrated, and there’s more: avocados have antioxidant properties that will help you shine and protect you from aging.

They are high in antioxidants that can protect the skin from the damage caused by UV rays and they’ll help to give a beautiful glow to your skin as they are an excellent source of potassium and vitamin C.

Papaya is full of vitamin A, a nutrient that, as we’ve said before, improves skin health and also helps to make the immune systems stronger. It will help produce melanin, the skin’s natural pigment. This can improve the color of your tan and help protect you from solar radiation.

You can still treat yourself knowing that your skin will also appreciate it. Seventy per cent cocoa chocolate (or above) is rich in vitamins A, C, D and E that will nourish your skin, plus its antioxidant flavonoids can protect you from sun damage. Oh, if all the above is not enough, the pleasure chocolate gives you reduces the hormone stress preventing the breakdown of collagen.

Strawberries and berries are very rich in vitamin C and flavonoids that have antioxidant properties. Add cranberries and raspberries to your diet and they will help you to avoid damaging cells and to slow down premature aging.

Sunflower seeds have high levels of vitamin E which can help strengthen your immune system and also fight acne. Hemp and flax seeds contain Omega 3 and proteins which can help rehydrate dry skin and keep it moisturized. Add them to your snacks and salads and they will help you to protect your skin from wrinkles and sun damage.

Packed with fatty acids like Omega 3, which are also excellent for a healthy heart, salmon is great to help keep the skin nourished and to reduce acne, redness and inflammation. It will also help you prevent dry skin and will release of natural oils from the skin.