What we eat can protect our skin from sun damage, ageing and wrinkles. By contrast refined foods that contain white flour, sugar and saturated fats can increase free radical damage to our skin cells. Eating a diet rich in antioxidants and healthy fats will offset the daily wear and tear our skin receives, and eating a diet with lots of different colours will make sure we are getting plenty of antioxidants and other protective nutrients.
1. Berries: rich in anti oxidants such as Vitamin C and carotenes, the darker or more vivid the colours, the richer the antioxidant content. Berries are packed with anti ageing nutrients and phyto-nutrients that protect the skin from the damaging effects of excess sun exposure and free radicals. Concentrate on blueberries, blackberries, strawberries, raspberries and cranberries.
2. Sweet potato: a great source of Vitamin C and Beta carotene which protects the skin from UV damage. Beta carotene gives sweet potato its bright orange colour and it is converted into Vitamin A, an antioxidant that is particularly useful for protecting the skin, eyes and bones. Look out for butternut squash, mango, papaya, carrots and pumpkin. The beta carotene content is best released after cooking making them great for baking, mashing and soup making.
3. Beetroot tops: these beautiful dark green leaves with the deep red stalk running through are rich in folate, magnesium and zinc. They also act as antioxidants and fight the ageing effects of DNA damage to our skin and other cells in the body. They contain essential vitamins and minerals for healthy hair, nails and bones. Other leafy green vegetables include broccoli, spinach, rocket, lambs lettuce, spring greens and savoy cabbage. Try eating them raw as part of a salad every day.
4. Walnuts: Nuts are great sources of healthy fats and minerals promoting smooth skin and wrinkle protection. Nuts are a rich source of essential fatty acids and offer health benefits similar to olive oil. Walnuts are particularly rich in Omega 3 fats, the kind of fats found in oily fish. These fats cannot be made by the body and must come from the diet. Eating a handful of walnuts can give almost 95 per cent of our daily needs. Mix them with other nuts such as almonds, brazils and hazelnuts. Lightly toasted they make a great snack or topping for salads, breakfast cereals or fresh fruit.
5. Flax seeds: contain the correct proportion of Omega 6 and Omega 3 fats. These two fatty acid families are important in reducing the levels of unwanted inflammatory messengers in the bloodstream thereby reducing the risk of certain cancers including skin cancer. The minerals contained in flaxseeds also help to reduce the appearance of wrinkles by increasing the bond strength in the collagen layers of the skin. Other healthy seeds include pumpkin, sesame, sunflower and hempseeds. Try toasting them with a healthy nut mix for salads and other toppings.