Brazil nuts are rich in the mineral selenium, crucial for making an antioxidant called glutathione peroxidase – this helps to protect the skin from the sun’s ultraviolet rays, which are a major cause of dryness and lines.
Fiber-rich foods help you to feel nicely satisfied, so you are less inclined to overeat or to snack on foods that you know won’t help you or your skin.
Not only that, but all the fiber-rich whole grains, pulses, vegetables, and fruit, are full of vitamins, minerals, and antioxidants which help maintain optimum production of collagen and elastin, two proteins that keep skin supple, soft, and young-looking.
Antioxidants also protect the skin from ultraviolet rays from the sun, which have a potentially damaging, aging effect.
Oily fish such as salmon and mackerel are rich in Omega 3 fatty acids, which reduce the tendency to dryness. Fish are also full of protein, which is vital for continually making and repairing skin cells.
You need some fat in your diet to build and maintain every cell in the body, especially those in the skin.
Without fat, skin cell walls break down so their fluids leak out, leading to dehydration and dryness. But don’t overdo it – a drizzle of good-quality olive oil on a salad will do.
Lean steak, like oily fish, is a great provider of protein, for the continuous repair and renewal of skin and all other cells in the body. It is also a great source of iron, a mineral that is vital for carrying oxygen to cells.
If you are full of energy, you will feel and appear younger.
Try to keep your diet based around low- and medium-GI foods, which help to keep your blood sugar levels constant and avoid an energy slump.
Plums (and all purple fruits) are bursting with anti-aging anthocyanin nutrients, which keep the walls of the capillaries (tiny blood vessels) in the skin strong, ensuring it receives a good supply of blood and oxygen.
If you eat a lot of sugar, it also interacts with collagen in the skin and makes the skin lose flexibility. This in turn affects the skin pigment melanin, causing you to develop brown “age spots”.
Carrots are packed with the antioxidant beta-carotene, which the body converts to Vitamin A.
Once ingested, beta-carotene collects in the fat layers of our skin and deflects harmful and aging ultraviolet radiation.
Strawberries are rich in both Vitamin C and bioflavonoids.
Both help to protect the walls of the fine capillaries in the upper layers of the skin, delaying the appearance of the thread-like veins that often come with age.
Meanwhile, strawberries can also reduce the risk of heart disease, help your body produce happy hormones and make your teeth whiter
Shellfish such as oysters and prawns are rich in zinc, which is crucial for making enzymes that help the skin maintain its collagen supply, and in copper, which helps to make collagen and elastin.
Researches show free radical damage is one of the major causes of premature aging in tissues, especially the skin and one of the benefits of oysters is that this can be helped.
Green and white teas are both rich in antioxidants, which help protect the body from free radicals – unstable molecules that attach themselves to cells and cause damage, which includes speeding up the aging of the skin.
Drink 8-10 glasses a day to keep the skin hydrated and youthful-looking. Water also works with fiber to encourage good digestion, which leads to healthy-looking skin.
As caffeine is mildly diuretic and alcohol more so, skip alcohol and reduce your intake of coffee and tea (except herbal, white, or green) to a couple of cups a day.