Anti-ageing foods
The following foods are reknown for their anti-ageing properties. Let's face it, everyone gets old - but these foods should help you stave off the wrinkles for a while yet!
Fruit and vegetables
Five fruit and veg a day is essential for healthy, glowing skin as well as supplying it with various minerals, vitamins, fibre and water. Vitamin C nourishes, cleanses and strengthens capillaries and collagen.
Vitamin C, beta-carotene (the pigment in apricots, carrots and mangoes) and Vitamin E (found in fruit and avocados) neutralise the effects of free-radicals which contribute to premature ageing.
The optimal sources of Vitamin C are:
- Citrus juices and fruits
- Melons
- Strawberries
- Sweet peppers
- Tomatoes
- Green peas
Potassium is present in every fruit and vegetable and helps regulate fluid balance in the cells. Thus potassium keeps fluid retention and puffiness at bay.
Blueberries are a fabulous anti-ageing food. They are rich in Vitamin C, beta-carotene are great at zapping free radicals. They are best eaten raw so you get their entire Vitamin C content. You can also sprinkle them on cereal.
Whole grains
Whole grain foods are high in fibre, benefiting your skin in various ways. They are great for your digestive system, enabling you to remain full for longer periods of time and reduce constipation. Should your digestive system be functioning well, your skin is going to be radiant.
Whole grains are high in B Vitamins like B2 and B3, which enable normal skin functioning. To help your skin, increase your intake of oatmeal, whole grain and brown rice and try to omit refined cereals like white bread, white rice and white flour.
Whole grains and wheat germ all contain selenium, a mineral antioxidant which can help keep the damage of ultraviolet light, while research has shown that it may even help prevent skin cancer.
Zinc can be found in whole grains, which helps maintain elastin fibres and collagen for firmer skin, helping to decrease and prevent wrinkles.
Perky protein
Skin mainly consists of protein. However, protein molecules cannot be absorbed through the skin into underlying tissues. Hence, you must get a supply of protein through the foods you eat. Should you be deficient in protein, you will find that your skin, hair, nails and teeth will suffer.
The main body building blocks are found in fish, poultry, meat, cheese, eggs, beans, dried peas, chickpeas, soya and cereals.
Fish is a brilliant as well as healthy source of protein; if you can, try and eat a minimum of two portions a week.
Should you like eating red meat, eat it minimally and select lean cuts. Vegetarians are able to get their protein supply from soya products like soya milk and tofu. Sesame, pumpkin and sunflower seeds are full of protein, fibre as well as several beautifying nutrients.
Water
Almost two thirds of your body weight consists of water which is stored in cells, outside the cells as well as in our body fluids. Water is necessary for our digestion and elimination of toxins which get caught up in our tissues, causing the deterioration of our complexion and triggering the ageing process. Well hydrated skin invariably takes years off you.
Fats and oils
Total omission of fats and oils, especially the healthy unsaturated kind, can mean bad news for looks. Fats are essential for adding moisture to your skin.
Try to increase your intake of sunflower, corn, olive, peanut and canola oils, seeds, nuts, as well as fish, such as, mackerel and salmon. Try to use moderate amounts of butter and opt for non-hydrogenated margarines; these have not been subjected to the solidifying process which causes them to behave like saturated fats.
Avocados have the strongest anti-ageing combination of Vitamins E and C, which clean up ageing free radicals. So if you do not eat nor like fish, hemp oil makes for a great vegetarian source of omega-3 fatty acids. In addition, it is high in the great antioxidant, Vitamin E which is useful for the preservation of young looking skin.
Fabulous fish
Oily fish like herring, salmon, sardines and mackerel are the key source of crucial fats known as omega-3 fatty acids.
They have several highly beneficial anti-ageing properties. Fish oil containing the omega-3 essential fatty acid EPA is also great for lighting and firming up and slowing down the ageing process of skin.
Try and have two doses a week.
