Wrinkles, age spots and aging skin are inevitable, intensified by overexposure to the sun, harsh chemicals, and a poor diet. But this can be delayed or prevented with a fine-tuned skincare regimen and optimized nutrition.

Eat a rainbow of colorful fruits and vegetables and aim for at least five portions daily. tThe antioxidants in fruits and vegetables help protect skin from cellular damage and free radicals triggered by smoking, pollution, and sunlight. Strawberry, kale, spinach, and beet are some of the fruits and vegetables rich in antioxidants.

Get your Vitamin C. It supports the immune system, promotes radiant skin, and helps heal blemishes. It is also important in producing collagen, the protein that provides the skin support, strength, and structure. The best sources are broccoli, guava, kiwi, orange, papaya, tomato, apple and sweet potato.

Have enough Vitamin E. This vitamin plays a role in protecting the skin from oxidative (cell) damage and photo-aging. Foods high in vitamin E include almond, red bell pepper, hazelnut, sunflower and pumpkin seed oil.

Stock up on selenium.
Selenium is a mineral that ensures firmness and protection of the skin. It helps protect cell membranes against UV damage, inflammation, and pigmentation. Good sources of this mineral are brown rice, shellfish, egg, mushroom, banana, and yogurt.

Consume plenty of zinc. he mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing skin glands. It is also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrain, poultry, nuts, and seafood.

Include healthy fats in your diet. Certain fats are natural moisturizers to soften the skin and improve elasticity. Omega-3 fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. It also forms the building blocks of healthy skin. Monounsaturated and polyunsaturated varieties are found in avocado, salmon, mackerel, nuts, and olive oil.

Take in more phyto-estrogensPhyto-estrogens have a similar structure with the female sex hormone estrogen and plays an important role in skin health, especially in supporting skin structure and minimizing skin damage. Plant estrogen is found in soya, wholegrains, and flaxseed.

Drink plenty of water.Skin needs moisture to stay flexible. Even mild dehydration may leave your skin dry, and slightly grey. Drink 6 to 8 glasses of water a day to keep your skin hydrated.

Choose low GI carbohydrates. Glycemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. These carbs release their energy into the blood stream gradually, providing a steady supply of energy and leaving you feeling satisfied and less likely to snack. Sources are soy products, beans, milk, pasta, grainy bread, and oats.

Do not crash diet.Repeatedly losing and regaining weight can cause sagging, wrinkles and stretch marks. Crash diets are often deficient in essential vitamins and minerals. Over time, the effects will reflect on your skin.