All of us, regardless of age and gender, crave for healthy and great looking skin. Many suffer problems such as acne, age spots and dry skin, but nature has a cure for all your woes. Though moisturizers and beauty products help, what you eat matters more than what you put on. We list 10 super foods that will leave you feeling skin-tastic.

Almonds
Whether soaked overnight or consumed as they are, almonds help retain water in your body, which is essential to hydrate your skin and give it a plump and healthy appearance. The fatty acids found in nuts help maintain the cell membrane and remove harmful toxins from the body.

Whole grains
Not only are they good to maintain your weight, but whole grains such as barley, wheat, millet and corn are responsible for giving you glowing skin. Whole grains contain active components like rutin and vitamin B that give you clear and moisturized skin.

Flaxseed
If you are a vegetarian, flaxseeds are an excellent source of omega-3 fatty acids, which hydrate the body, dilute sebum levels, unclog pores and fight acne. For a natural glow, consume a tablespoon of flaxseed oil every morning. It is also great for treating sensitive skin.

Avocados
This truly is a miracle fruit. Not just the pulp, even the peel of avocados have high levels of vitamin B. Also high in niacin (b-3), it helps give you smooth, healthy skin and reduces the appearance of irritated, red or puffy skin. Avocados can be consumed in any way you fancy — chop them up and put them in a salad, blend them into a smoothie or simply eat them as they are.

Potatoes
The humble potato is bursting with potassium, vitamin C, zinc and copper that your body needs to create elastin. This ensures that your skin doesn`t loose its elasticity and looks young and fresh.

Berries
Take your pick from strawberries, blueberries, raspberries or blackberries, as they are all loaded with vitamin C, which is essential for healthy skin. Consuming berries, which are rich in antioxidants, ensures that you have younger skin that is protected from inflammation. Goodbye acne!

Yogurt
Yogurt is a staple in most Indian homes, so without realizing it, this wonder food is working secretly to make you look better. High in fibre and protein, yogurt creates more firm and elastic skin. If you want to boost the benefits, try Greek yogurt as it contains more than two times the amount of protein and fibre as regular blends of yogurt.

Mango
Going on a mango diet next summer will work wonders on your skin. Mangoes contain more than 80% of the vitamin A you need to consume during a day, which helps maintain the skin and its overall appearance. Loaded with antioxidants, mangoes fight off free radicals, which mean, your skin looks younger for longer. Contrary to popular belief, it is low in calories, so not only will it help your skin, but it will also keep your waistline in check.

Capsicum
Crow`s feet giving you sleepless nights? Just add capsicum to your diet. Not only does it make any salad come alive — you can pick between green, yellow, orange and red peppers — carotenoids, which are antioxidants found in capsicum, help prevent wrinkles, if eaten on a regular basis.

Cottage Cheese
Cottage cheese, or paneer, is packed with selenium, vitamin E and antioxidants that help fight free radicals and give you healthier looking skin. Some reports even suggest that consuming cottage cheese regularly can help keep some types of cancer at bay.

BDST: 1555 HRS, Oct-21, 2013
SIS/JCK