Feed Your Face

By Clare Dickens

When it comes to fighting the physical signs of ageing, it’s not just what goes on your face that counts, it’s also what you feed your body.

What you need and why:


Omega 3 is an essential fatty acid vital for the correct functioning of every cell in your body, including your skin. Your body cannot make these fatty acids so it has to constantly replenish them from your food intake – hence the label ‘essential fatty acids’ or EFA.

Antioxidants such as vitamins A, C, D and E help keep skin firm by protecting collagen and elastic tissue from oxidants or free radicals (unstable oxygen molecules) that attack it. Hence a high level of antioxidants in your food is vital in the anti-ageing mission.

Include the following foods in your diet to ensure look your very best no matter what your age:

Avocado – Avocados are high in vitamin E, which is essential for glowing skin. People who keep to low-fat diets usually avoid avocado because it contains a lot of fat – but remember there are good and bad fats.

Berries – All berries are rich in vitamin C, which promotes good blood circulation, providing minerals and salts to all the body parts including the skin. Eat berries to help the body manufacture collagen, which keeps skin smooth and soft. Most berries, especially blackberries, blueberries and blackcurrants, contain phytochemicals, which are powerful antioxidants. Red grape, while technically not a berry, has similar properties.

Nuts – Almonds and cashew nuts are great for energy, while walnuts contain high levels of omega 3. Raw nuts are high in fibre and are also a good source of vitamins and minerals such as potassium, zinc, iron, magnesium, copper and selenium. Only raw nuts are a good anti-ageing food though; steer clear of the roasted, salted options.

Seeds – Flax, pumpkin and sunflower seeds are also rich in good fats, which keep your complexion nourished and smooth. They are crammed with skin-enhancing nutrients – in particular vitamins A and E. Simply add to your breakfast cereal and salads or eat as a snack.

Pomegranates – Pomegranates are a good source of anthocyanins, which help strengthen the walls of capillaries, helping to prevent spider veins. For simple and effective ways to add this vital nutrient to your diet, drink the juice or add the seeds to your salad.

Water – You have heard it so many times, but water is essential for our body as it flushes out all the toxins. It also provides fluidity for the flow of blood. At least eight glasses of pure water should be consumed on a daily basis.

White tea – White tea is similar to green tea, in that it’s undergone very little processing and no fermentation. White tea is in fact the least processed form of tea. Some studies have also shown that white tea contains more active antioxidants than green tea and less caffeine. This tea choice is both hydrating and a potent antioxidant.

A good nutritional regime is essential for ageing gracefully. To age well you need to eat well.


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