The expression, ‘you are what you eat’, is banded about a lot and for good reason.
Your diet directly affects your appearance and plays a role in how you age. The building blocks for healthy skin and hair are found in the nutrients, minerals and fatty acids of your food. Not only does healthy eating do wonders for your waistline and boost your immune system, but it can also help smooth fine lines and wrinkles, make hair glossy and strengthen nails.
The first thing to do is cut out the bad stuff. Whilst refined sugars, processed foods, fizzy drinks, saturated fats and sugar-fueled alcohol are tempting, try to avoid them. They can massively age the skin because they damage the skin cells and affect the collagen production that keeps skin looking plump and young.
If you smoke, stop. It is as simple as that!
Stock up on anti-ageing foods
When it comes to an anti-aging diet there are some fantastic foods out there that taste great and will leave you feel energised and clean rather than sluggish. Top of the list are oily fish, which you should try to eat three times a week and a handful of almonds every day will give you all the vitamin B you need. Mix this with a colourful mix of fresh fruit and vegetables like red peppers, as they can boost your immune function, ward off sun damage and some even reduce your risk of cancer.
Avocado
Be sure to slice up this green goodness and enjoy at any meal. This versatile fruit is high in oleic acid, an omega-9 fatty acid, that helps skin retain moisture to keep it soft, plump and supple.
Broccoli
Amazingly, half a cup of broccoli a day can make you feel energised and top up your immune system. How? Broccoli contains more than 2/3 of the daily recommended dose of vitamin C and is packed with sulforaphane, which helps with liver detox, and has properties that help fight cancer. What’s not to like?
Watermelon
This holiday favourite is loaded with lycopene, an antioxidant that make the fruit red and helps skin stave off UV damage. Researchers believe that watermelon contains as much as 40% more of the phytochemical than raw tomatoes; that’s the equivalent of an SPF 3, so eat it to boost (not replace) your daily dose of sunscreen and protect your skin from those UV rays.
Don’t forget carrots
In this day and age the simple carrot gets left behind, but that could be a mistake. Carrots are pack with beta-carotene, which not only helps with skin-cell renewal, but it is also a powerful antioxidant that’s excellent at getting rid of free radicals that can make your skin age faster.
Enjoy red berry smoothies
A smoothie packed with frozen berries, one banana, a splash of apple juice and kale is full of of anti-ageing antioxidants and makes a great start to the day. You can add in a handful of complexion enhancing blueberries for added vitamins C and E that brighten skin, even out tone and fight off free-radical damage.
Go for eggs
Whether they are poached, scrambled or hard boiled, make sure you add eggs to your weekly menu planning. Your finger and toe nails are made of protein and a deficiency can turn them soft and prone to splitting. Eggs are a fantastic source of biotin, a B complex vitamin that metabolises amino acids, which are the building blocks of protein, so don’t forget to eat them!
Don’t forget to drink water
Staying hydrated is absolutely essential for maintaining glowing skin and keeping fine lines and wrinkles away. Being hydrated is essential for plumping out skin and softening fine lines so aim to drink at least two litres of water a day and we think you’ll see improvements in no time.