If you want young looking skin, you need to stick with foods that have proven anti-ageing benefits, including such whole foods as fruits, vegetables, whole grains, and nuts. An anti-ageing diet should include antioxidants and many Mediterranean staples like omega-3 rich fish and olive oil.

Antioxidants help protect skin cells from damaging free radicals and also help prevent cancer, heart disease, and Alzheimer’s disease.

Blueberries, strawberries, and raspberries are packed with antioxidants and their versatility makes it easy for you to include them in your diet plan. Resveratrol (contained in the skin of red grapes and in red wine and grape juice) is another powerful antioxidant. If you choose to reap the benefits from red wine, however, be sure to stick with the recommended serving.

Please find these nutrients below from your food or you may supplement if you feel you are not achieving you daily requirement.

Magnesium- 
As we age, our bodies develop a magnesium deficiency, which damages the important fatty layer of cell membranes. Incorporate dark green veggies (like kale and spinach), nuts, and unrefined grains into your diet to get a daily serving of magnesium.

Vitamin E- 
You should include plenty of foods with vitamin E, which helps maintain healthy skin. Avocados, almonds, pistachios, and sunflower seeds make perfect snacks and provide you with plenty of E.

Vitamin C- 
Collagen’s fibres keep skin supple and help minimise wrinkles. But because vitamin C is not stored in the body, you must replenish the supply daily to reap its anti-aging benefits. A serving of citrus fruit can boost your daily intake of vitamin C to almost 80 percent of the recommended amount, so start off your morning with a grapefruit or an orange. Kiwi, papaya, peppers, and broccoli are also high in C.

Lutein- 
Protect yourself from the sun’s damaging UV rays with lutein, a carotenoid that contains anticancer and anti-aging compounds. Lutein also keeps skin hydrated and therefore minimises wrinkles. It can be found in romaine lettuce, brussels sprouts, and parsley.

What to Avoid- 
Sugars and simple carbohydrates should not be in your anti-aging diet. Refined carbohydrates like pasta, white rice, and potatoes are converted by digestion into sugar, which enters the bloodstream. As blood sugar rises, cells go through biochemical changes that accelerate aging. In addition, the process increases inflammation, which is said to be the root of aging for all organs, including the skin. Sugar damages collagen by attaching to the fibres, making skin rigid and inflexible. If you consume excessive amounts of sugar, you’ll probably develop deep wrinkles that will add years to your age.

Following an anti-aging diet plan can involve simply making a few tweaks to your diet or it can mean completely rethinking what and how you eat. Either way, your body will thank you for your efforts with healthier, younger looking skin.

Erika Doolan

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