If you want radiant skin, the old adage 'you are what you eat' has never rung more true
Moisturisers and sunscreens can help to keep you looking youthful, but your skin also needs to be nourished from within and the best way to do that is by choosing the right diet.
Eat your 5-a-day
Fruit and vegetables contain powerful antioxidants that helpto protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. it is found in all fruit and veg but especially in citrus fruits, red peppers, guavas and kiwi fruit. Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale,papaya and spinach are also potent antioxidants.
Cut out crash diets
Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too.
Stock up on selenium
This is also a powerful antioxidant - studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eatBrazil nuts - just four nuts will provide the recommended daily amount (rda). Other good sources are fish, shellfish and egg
Drink up
Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. if you work in an office, keep a large bottle of water on your desk to remind you to drink.
Don't be afraid of fat
Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. these fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. these fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.
Eat more phyto-oestrogens
Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease.
Opt for omega-3
Skincare guru Dr Nicholas Perricone recommends eating salmon at least 10 times a week in his book The Wrinkle Cure. He says its omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help to slow and even reverse signs of ageing. While some dermatologists are sceptical about his claims, there are other reasons to eat oil-rich fish regularly, as it helps to keep our hearts and minds healthy.
Go for low-GI carbs
Eat plenty of bean, pulses, porridge and other low-Gi carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack. in Dr Perricone's most recent book, 7 Secrets to Beauty, Health and Longevity, he suggests choosing low-Gi carbs and avoiding high-Gi ones, like biscuits and sugary drinks, as they lead to over-production of insulin, which damages collagen and accelerates wrinkling.
Fruit and vegetables contain powerful antioxidants that helpto protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. it is found in all fruit and veg but especially in citrus fruits, red peppers, guavas and kiwi fruit. Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale,papaya and spinach are also potent antioxidants.
This is also a powerful antioxidant - studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eatBrazil nuts - just four nuts will provide the recommended daily amount (rda). Other good sources are fish, shellfish and eggEven mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. if you work in an office, keep a large bottle of water on your desk to remind you to drink.
Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease.
