It’s the day before you fly out to Ibiza with the girls.

It’s the morning of your best mate’s birthday night out and you’re ready to pull a cracker.

But you notice something different when you catch a glimpse of yourself in the mirror (who are you kidding, you were already studying yourself..)

That’s right; you’ve grown a second head. A zit, a facial eruption, an all-american pimple.

Disaster.

Imagine the beacon that’s gonna bounce off that badboy when the club photographer points his camera at you.

It doesn’t have to be this way. Honestly.

Before you have you reach for the blackhead removal products, there’s loads you can be doing to help reduce the spots and imperfections and it starts with what you put in your mouth (spoiler alert – the drunken pizza at 3am doesn’t help).

Diet can have a massive effect on improving your complexion. Let’s get you as smooth as a baby’s rear end by explaining how:

Vitamin C

You’ve heard the famous saying? An apple a day keeps the dermatologist away..?

Not quite.. but you get the idea.

Vitamin C is vital for repairing and growing tissue in your body. This antioxidant looks after your skin while healing it.

All berries are great for your skin, as are cherries, apples, mangoes, pineapples, melons, pears, and citrus fruits.

Basically – get some fruit in your life.

Eat them as intended or get your juicer out and whizz them up into a tasty drink – the juices also contain a good portion of skin-friendly nutrients.

Other sources include veg like tomatoes, sweet potatoes, cabbage, broccoli and leafy greens.

Swap the McDonald’s fries for a sweet potato and spinach dinner delight that would make the Body Coach proud – you’ll be as clean as a whistle in no time.

Protein

Not just good for getting ripped, protein can help you reduce your spots and blackheads when replacing high-glycemic foods (cough cough – those Maccies fries again).

The American Journal of Clinical Nutrition claims that protein can make you feel fuller for longer, stopping you from dipping into that biscuit jar to keep you going.

Trading fat-rich meats with low fat alternatives like turkey breast and <5% fat mince, you can also smooth out the lumps and bumps on the money maker.

A fast food junkie’s nightmare – lentils, kidney beans, peas and others in the bean family all class as lean protein too.

Fish and chips are a british staple, but that trip to the chippy every Friday night will likely end up showing on your skin. Fish like salmon, trout, mackerel and tuna all have a much better chance of reducing your zits.

Selenium

No, it’s not something you catch from a toilet seat – this stuff is vital for maintaining healthy skin.

The mineral is crammed into shellfish like oysters and clams. If that’s a little fancy, get your fix from lean varieties of red meat like pork, lamb, beef and veal.

It’s also packed into garlic and whole grains such as oats, barley, brown rice, quinoa and spelt.

Simple switches to whole grain breads, cereals and pastas and wave goodbye to the breakouts.

Others to consider

Probiotics found in sauerkraut, pickles and kombucha reduce inflammation, as well as the Omega-3 found in walnuts. The zinc in cashews and almonds will also help keep sever acne at bay.

Popular Things to Avoid

Everyone’s favourite new cooking staple – coconut oil. Using this pore plugger may set off a breakout around the mouth. It might be dark in a club but feeling spots is worse than seeing them!

Whey protein – amazingly, every lad’s gym companion has been linked to causing acne. Try cutting down on the powders and protein bars to reduce the spots – lean meats have a much better effect.

Dairy – hormones produced by consuming dairy foods is combined with acne-inducing hormones from the cows that produce it, causing a potential complexion nightmare.