You are what you eat! What you put in your body reflects how it looks on the outside.

You are what you eat! What you put in your body reflects how it looks on the outside, to keep blemishes at bay, try incorporating the following foods into your diet. Your skin will be glowing—and clear—in no time.

1. Oily fish like salmon or tuna
Eating fish provides your body with biotin, a B vitamin that, among its many functions, produces fatty acids and metabolizes amino acids (the building blocks of protein). A deficiency of biotin can cause, among other things, scaly skin — which, clearly, no one wants.

2. Chia seeds
Omega-3 fatty acids help maintain cell membranes by protecting the skin and providing it with moisture. Chia seeds and walnuts are rich in these fatty acids. They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fibre. Like flax, chia is highly 'hydrophilic' - the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes. Soak in apple juice and add to cereal - You can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make’chia flour' you can then add to smoothies, soups and so on.

3. Sweet potatoes
Eating a produce-rich diet provides your body with lots of water, keeping your skin and other cells adequately hydrated. And loading up on colourful, deeply-coloured fruits and vegetables — especially those rich in vitamin A, like sweet potatoes, carrots, spinach — has been shown to enhance skin colour and appearance by increasing its yellowness and redness.This vitamin rich super-food has 542 mg of potassium in one small potato.

4. Almonds
Packed with vitamin E, almonds can help you maintain healthy skin. Whilst eating these nuts can’t replace sunscreen, it’s worth noting that vitamin E may also protect the skin from damage caused by the sun.

5. Sunflower seeds
These little seeds also provide an excellent source of vitamin E and help protect the skin from damage caused by free radicals in the environment and in the body (free radicals in excess can harm body cells, including skin cells).

6. Complex carbs
Processed foods and white flour can increase inflammation and cause acne flair-ups. Replace pasta and white rice with complex carbs like barley, quinoa, beans, and brown rice — foods that are all lower on the glycemic index.