What should I eat to get better skin?

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1. How fast can diet changes work?

Suffering from spots? Got greasy skin?

You are shedding skin cells constantly and your body needs nutrients to produce fresh, healthy cells.

It is crucial you eat well for your skin to function properly and improving your diet is a fast and effective way to improve your skin. Eat well and you should see improvement within two to six weeks.

2. Want super skin?

Click through the gallery to see which foods will help clear up that break out and what to avoid to prevent any more.

To strengthen the capillaries that supply blood, eat vitamin C. Along with selenium it helps avoid scars. Red foods like tomatoes are a good source of lycopene, an antioxidant which protects skin. To keep elasticity eat vitamin A in dark green veg.

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Fatty acids from mono and poly-unsaturated fats, found in oily fish, walnuts, rapeseed oil and avocados, are the skin's natural moisturiser. Their omega-3 fats can also help with dry skin conditions.

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Do you drink enough water? Aim for eight glasses a day – they will help rehydrate skin after sweating and won't raise insulin levels like sweetened drinks.

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Phyto-estrogens are chemicals found in plant foods. They have been found to help keep our hormones in balance, great for preventing zits! Include phyto-estrogen rich foods in your diet such as wholegrains like oats, brown rice, fruit and vegetables.

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Dairy products have been linked with acne, but they are also a good source of vitamins and minerals. If you decide to stop eating dairy, make sure you get enough vitamin A and calcium from oily fish, soya, orange and dark-green vegetables.

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Avoid too many refined sugary carbohydrates like sweets and biscuits, as they prompt your body to make insulin. This may damage collagen and accelerate wrinkles, and increase hormones which cause oil and pimples.

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3. Pick a powerful pep-up

Do you know which vitamins and minerals found in these foods can give your skin a boost?

Think zinc

Try eating

Oysters

Zinc helps your sebaceous glands (which produce oil) function properly. Too much oil and you can get spotty! Don't like oysters? Try beef, lamb or spinach.

Vitamin E for me

Try eating

Avocados

Vitamin E protects skin from cell damage and supports healthy skin growth, repairing your skin after a pimple. Eat almonds, avocado, hazelnuts and pine nuts.

Super selenium

Try eating

Salmon

Selenium helps the antioxidant glutathione protect against inflammation and aging caused by free radicals. Eat salmon or brazil nuts.