It’s long been known that if you want glowing, beautiful skin, the old expression “you are what you eat” holds true. Image Credit: Unsplash/Kimia Zarifi

Can inner beauty be nurtured?

Click start to play today’s Crossword, where “inner” beauty is the answer to one the clues.

It’s long been known that if you want glowing, beautiful skin, the old expression “you are what you eat” holds true. Outer beauty, then, depends very much on what you put inside your system. Since older cells are constantly replenished by younger ones, a steady supply of nutrients is essential for rapid growth.

According to the UK-based food news website BBC Good Food, eating fruits and vegetables that are rich in antioxidants, adding healthy fats to your diet through oily fish and nuts, and having a varied, balanced diet, creates a holistic approach that works wonders on our health and complexion.

Here are three nutrient-rich foods that will help you achieve great skin:

1. Berries

Smoothies made from berries Image Credit: Shutterstock

Blueberries, blackberries and other fruits in the berry family are packed full of antioxidants. Their anti-inflammatory properties protect our bodies from free radicals (unstable atoms that can damage cells, causing illness and ageing). Ellagic acid, which is especially found in this food group, is the antioxidant that’s responsible for benefits to the skin. Berries also comprise vitamin C that helps protect against the sun, and helps in brightening the skin.

2. Healthy fats

Image Credit: Pixabay

Avocados have been trending over the past few years, and for good reason. The fruit is rich in healthy oils and vitamin E – elements that work against dehydration of the skin, and protect the skin barrier. A huge demand for Korean and Japanese beauty products has sprung up in recent years, because their amazing skin has been attributed to a diet that includes healthy fats. A January 2010 study published in the US-based National Library of Medicine found that Japanese women who included avocados in their diet had more “supple, springy” skin. Walnuts too, according to US-based Harvard Medical School’s website, contain alpha-linolenic and linoleic acids, which have anti-inflammatory properties that ensure blood vessels are healthy. They’re even known to be good for cardiovascular health, and their omega-3 fatty acids help maintain the skin’s oil barrier to prevent dry skin.

3. Probiotics

Different types of kimchi made for Gimjang Image Credit: Shutterstock

The US-based National Centre for Complementary and Integrative Health describes probiotics as tiny microorganisms or bacteria that help with digestion by killing harmful cells, and improving gut health. Usually, an inflamed gut shows up as inflamed skin, so including a dose of healthy probiotics in your diet, through picked foods, yoghurt, and even some kimchi or kombucha, can help strengthen the skin barrier.

Do you incorporate any of these skin-boosting nutrients in your diet? Play today’s Crossword and tell us at