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Good skin comes from proper nutrition on the inside . . .

- A handful of almonds is a high food source of vitamin E, fatty acids, biotin and copper.

- Tuna is full of omega-3 fatty acids. These acids provide your skin with a natural moisturizer.

- Carrots are rich in vitamin A and beta carotene, which provides the building blocks of new skin cells. They are also packed with antioxidants and protect against the sun's harsh rays.

- Strawberries are great at lightening blemishes and acne scars.

- Spinach is rich in nutrients and antioxidants. It is also loaded with lutein, which keeps your eyes healthy. Also, spinach is a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3.

- Sweet Potatoes are filled with anthocyanin. It fights pigmentation and provides anti-inflammatory benefits to the skin.

- Everyone knows that coffee has a lot of caffeine. But did you know that is a natural constrictor, and it can boost your skin's healthy appearance?

- A benefit of eating tofu regularly is that it slows down the ageing process. Tofu helps retain the elasticity of the skin and tones the facial muscles thus preventing ageing.

- The proteolytic enzyme papain makes papaya an effective treatment for acne. The fruit also contains certain enzymes that can diminish scars and blemishes.

- The ingredients inside acne medications contain a lot of vitamin A and vitamin C. Which brings us to tomatoes. They are rich in vitamin A, vitamin C and vitamin K.

- Dark chocolate contains flavonols. Flavonols help your skin look its best. Their are antioxidants inside dark chocolate that will help your skin protect itself from UV damage. It also fights free radicals, and increases blood flow. All this means fewer wrinkles and sun spots.

- According to some experts, they say that when we take into account all the antioxidants known to mankind, the components of green tea are the most potent.

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