We all know the benefits of a good daily skin care program and eating a balanced diet to nourish from within, but are you incorporating the right foods? SHINE takes a look at the best foods the help keep you looking and feeling your best.

Water. Okay, so this one is not a food but it’s extremely important for the functions of the body and skin. Water makes up about 50 to 60% of your body weight and remarkably your brain is 85% water! Not only does keeping your levels topped up help keep your skin hydrated and young but also improves concentration levels.

It’s all well and good using your moisturizer on a daily basis but all cellular hydration comes from the water we drink. Drinking at least 2 litres a day will help to minimize lines, hydrate your skin, flush out toxins and reduce puffiness.

Avoid flavored water as these contain vast amounts of sugar and opt for room temperature as this aids absorption. Sticking to this daily routine will also aid digestion, boost energy levels and maintain muscle tone. Adding raw fruits and vegetables to your diet is also a good way to hydrate your body.

Salmon. There are quiet a few magic ingredients in salmon. The first is DMAE, an anti-oxidant that helps to tighten muscles under the skin which will help to smooth and keep the complexion firm. It also helps to protect cells from free radical damage and helps to build strong cell membranes.

Omega 3 is an important fatty acid for many function including giving you a mental boost along with moisturizing the skin from within. Research suggests that the western diet is deficient in Omega 3. Dr Perricone, a leading dermatologist, recommends wild alaskan salmon as it contain higher concentrations to farmed salmon.

Salmon also contain copper which helps to boost your skins own protection from the sun and Zinc which stimulates collagen production helping to smooth lines and wrinkles. Zinc is also a great boost for hair by strengthening the roots and promoting natural oil production.

Blueberries. These are a true power food as they contain more anti-oxidants than any other fruit. The dark color of blueberries is called anthocyanins an anti-oxidant which is anti-inflammatory and helps to strengthen blood vessel walls to prevent broken capillaries.

They are full of vitamins E and C, potassium, calcium and folic acid. Also included are high amounts of resveratrol an extremely powerful anti-oxidant which fends of free radicals and great for the heart. Add these to your shopping list!!!

Pomegranates. Drinking pomegranate juice packs more anti-oxidants in than either red wine or green tea. They contain ellagic acid which helps to boost your protection from the sun. Full of Vitamin C to help fight off free radicals and potassium for to help regulate blood pressure, the perfect destresser for hectic lifestyles. Celebrities go mad for this fruit, try sprinkling the seeds in salads or just as a snack. Most supermarkets carry the pure juice and now just the seeds saving you the time and mess of de-seeding them yourself.

Broccoli. We all know that we should be eating at least five portions of fruit and vegetables, make sure you add broccoli to the menu. Broccoli contains sulphoraphane, an anti-oxidant which helps to detoxify and eliminate free radicals. The trick is to combine this vegetable with other other foods such as tuna, onions and garlic as these contain selenium which increases the potency of the anti-oxidant by 13 times! A truly powerful age fighter.

Broccoli also contains protein which is essential for keeping cells healthy and fibre which will help to detox the digestive system and liver paving the way for clear, healthy skin.

There is more vitamin C in broccoli than oranges along with beta carotene which is great for clear and spot free skin.

Try eating the leaves as well as the florets as these have high levels of carotenoids which help to protect from aging illnesses by boosting the immune system. Steaming is the best way to cook broccoli as it helps to keep the nutrients.

References taken from 10 Years Younger Nutrition Bible by Nicky Hambleton-Jones. Available from Amazon.com or Amazon.co.uk.