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Marvin asks: What foods are good for the skin?
Wynnie says: While a good skin care regime is important, if you want clear and beautiful skin, you need to nourish it from the inside out. 
First, boost your natural defences with antioxidants. Our skin is the body's biggest organ. It's highly susceptible to damage from UV light and environmental factors such as pollution or cigarette smoke. It is also very sensitive to damage by free radicals which are formed as by-products when the body uses oxygen for vital metabolic processes, or when the skin is exposed to sunlight. Free radicals can damage skin cell membranes, potentially damaging cells' DNA. 
Antioxidants such as beta carotene, vitamin C and E, selenium, copper, zinc, manganese and some phytonutrients (nutrients from plants) can neutralise free radicals and may even help to undo some of the damage already done to body cells. 
Get them from the recommended five daily servings of fruits and vegetables, some nuts, seeds, and whole grains. Whole plant foods may also interact with the known antioxidants in these foods to protect against free radical damage.
Second, beware of the following deficiencies:
Vitamin A. A deficiency disturbs the skin's delicate balance and can result in the loss of the cells which lubricate the skin. This in turn leads to infection, irritation and sloughing of the skin's surface. 
There are two forms of vitamin A in food - as retinol from animal products and as carotenes (mainly as alpha-carotene) from fruits and vegetables. 
Liver, fish liver oils, kidneys, dairy foods and eggs are rich in retinol, while alpha-carotene is found in carrots and dark or yellow vegetables - the darker the veg, the more it contains. 
Vitamin C. This vitamin is a potent antioxidant and is also essential for the production of collagen, the elastic tissue in skin. Smoking, stress and sun exposure can drain vitamin C from the skin, leaving it vulnerable to damage. 
Make sure your diet includes plenty of vitamin-C-rich foods such as fruit and fruit juices, potatoes, peppers, cabbage, courgettes and other vegetables. 
Vitamin E. Another potent antioxidant which protects against free radical damage, this vitamin also helps the skin retain moisture thus preventing premature wrinkles. Vegetable oils, nuts and seeds, peanut butter, wheatgerm, wholegrains, avocados and sweet potatoes are rich in vitamin E.
Essential Fatty Acids (EFAs). If your skin is dry, or prone to inflammation or a scaly rash, you may be lacking essential fatty acids, nutrients which are vital in the production of skin's natural oil barrier. Boost your skin's defences by balancing your intake of the two key EFAs, omega 3 and omega 6. 
Most of us get enough omega 6 oils from baked products, oils, poultry, grains, but omega 3s are often lacking. These are usually found in oily fish, such as salmon, sardines, and mackerel, flaxseed, and flax and safflower oils. 
Water. Good hydration plays a vital role in keeping the skin looking healthy and the cells plumped up. Water helps cells to shift nutrients in and toxins out, helping to keep the skin clean and clear.
Marvin's diary:
Breakfast: A slice of bread, water on weekdays; bread and cheese, milk at weekendss
Lunch: Rice and pork, beef or chicken dish
Dinner: Port or fish, vegetables and rice
Snacks: Biscuits and cakes
Exercise: An hour of swimming twice a week, basketball during lunch break



Can I boost my skin's clarity from within?