I SINCERELY hope that 2014 has started on a good note for you. This week we analyse the good foods to eat if you are to have clear skin, something which many people strive towards.

Problematic skin affects not only your looks but it also affects your self esteem. Some people outgrow it after their teenage years but some have to battle it even when they are older.

So worry not as I will list some foods which if you combine with lots of water you will be well on your way to great skin.

Speaking of drinking water, one of the best, cheapest, and most effective ways to get great skin is to help your body flush out toxins by drinking plenty of water.

Not only will upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells. Make sure you drink the recommended eight glasses of water a day, and drink more after exercise.

Tomatoes are a staple in every Zambian home; they are also rich in vitamin C, which helps to keep the skin firm and taut by aiding collagen production.

Collagen is the most abundant protein in mammals, accounting for around 30 per cent of the protein content of the human body.

It is often considered to be the “glue that holds the body together”.

Collagen is found in fibrous tissues such as skin, ligaments, and tendons, as well as in the bones, blood vessels, the cornea of the eye, and in the gut.

Its part of the connective tissue that in the skin helps in firmness, suppleness and constant renewal of skin cells it is thus very vital for skin elasticity and strength. The degradation of collagen causes wrinkles and other skin issues.

Back to tomatoes, they also contain lycopene: the red pigment which not only gives them their bright red colour, but also stimulates skin circulation.

Red Grapes are in season and can be found in most places by traffic lights and they are quite affordable.

Red grapes and their seeds contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema.

As a natural antihistamine, grapes can also help to control the side effects of allergic reactions so start popping the grapes (and chew the seeds as well) as a healthy snack between meals.

Beetroots properties are amazing, its purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing.

Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too; it also helps people with any blood related problems.

Brown rice is good for your skin because of the link between steady blood sugar levels and skin health.

Therefore, swap processed white carbohydrates for brown, wholegrain, low glycemic index foods like brown rice which has a rich source of B vitamins, protein, selenium, and magnesium, as well as several antioxidants.

Legumes or rather any kind of, peas, beans, and lentils are a great source of protein and energy which any healing process needs.

They also contain a potent cocktail of vitamins and minerals as well as being particularly high in dietary fibre, which aids the body’s natural digestion process and assists detoxification which aids the clear skin battle.

Rape and five years (as we call them here) belong to the family of Kale and is also is readily available In Zambian homes.

Kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus making it a potent skin clearing tonic.

Avocado is a good source of vitamin E which boosts the skin’s vitality and luminosity; it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation.

Avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture. Eating a regular portion of avocado can also improve the skin’s ability to keep itself moisturised.

Each clove of garlic is full of a naturally occurring chemical called allicin, which, when digested, reacts with the blood to create a product capable of killing off many harmful bacteria and viruses your body might be harbouring – including that which causes acne and other skin infections.

Couple this with a potent cocktail of antioxidants, and it’s almost unbeatable. To get the most out of garlic, eat raw, chopped finely into a salad or stirred into a meal before serving.

Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty.

Sweet Potato (yes kandolo). The root vegetable also contains beta-carotene, which converts to vitamin A when it is digested, and can help to improve the circulation of oxygen to the skin.

Pumpkin Seeds.

Each kernel is high in vitamin E, zinc and omega 3 & 6 fatty acids, making them a good veggie skin clearing substitute.

Do you have any questions? Email me at divadiarys@gmail.com, lets chat on twitter @Arushapot and if you need to see older articles from this column go to divadiarys.blogspot.com.

Meanwhile have a beautiful week.