Sunscreen helps keep your skin healthy and beautiful, protecting it from the outside in—butkey nutrients in certain foods can shield your skin from damage from the inside out: vitamin C, lycopene, omega-3s, caffeine etc. Better yet, many of the same foods that can boost your defenses against skin cancer (the most common type of cancer) will also help keep your skin smoother and ward off wrinkles.

Here is my list of essential foods for perfect skin:

1. Blueberries:

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This berry is high in anti-oxidants and prevents premature aging. For breakfast, add a handful to your cereal or yogurt bowl and enjoy!

 2. Spinach:

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Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. Good for eye sight, you need to have it in your diet.

3. Walnuts:

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Smoother skin, healthy hair, brighter eyes, and strong bones are just some of the benefits of eating walnuts. You can add walnuts in salads, cakes, chutneys and much more.

4. Yogurt:

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One cup of low-fat yogurt has more calcium than a cup of fat-free milk, which is great for your posture, nails, and teeth. It also refreshes your mind, helps in proper digestion.

5. Tomatoes:

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It is a rich source of Vitamin A, Vitamin K, Vitamins B1, B2, B3, B5 and B6, along with minerals like magnesium, iron and phosphorous. Tomatoes are the best source of the anti-aging antioxidant lycopene.

6. Sweet potatoes:

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Anthocyanin in sweet potatoes helps in reducing pigmentation and has anti-inflammatory properties that will help in getting rid of dark circles, wrinkles and puffiness of eyes. Sweet potato works really well for your hair as well. With the abundance of different nutrients, the nourishment it provides to thirsty strands is almost unmatched.

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