Better than botox

Looking for a natural way to slow down the signs of ageing? Feed your skin with youth-boosting foods and nutrients

How much time, effort and money do you spend on creams and treatments in an attempt to keep signs of ageing at bay? If ‘too much’ is the answer, it’s time to rethink your habits, as, while lotions and potions may have some benefit, the real secret to youthful skin lies on your dinner plate. 

The problem

Your skin is the largest organ in the body and is constantly renewing itself. It’s made up of two layers: the dermis and the epidermis. The epidermis is the visible, outer layer of the skin, while the dermis lies underneath and is responsible for your skin’s plumpness – this is where the signs of ageing are most commonly seen. It is made mainly of the proteins collagen and elastin, which give the skin firmness and elasticity. As we age, levels of collagen decline, fat cells (which help skin look plump) shrink and renewal of skin cells slows down. Environmental pollutants, stress, excess sugar, lack of sleep and damage from UV rays also affect skin health.

For younger-looking skin, simply eating healthily is not enough; you need to centre your diet on key nutrients that help protect the skin from damage, hydrate your complexion, and keep your skin cells functioning properly. Here’s what to include on your plate.

Antioxidant-rich fruit and veg 

Beauty booster: Our skin is constantly exposed to UV radiation and pollution, creating free radicals that wreak havoc on skin structure. Oxidative damage breaks down collagen, alters cell renewal, damages DNA and results in inflammation. Tackle it with antioxidants, particularly vitamins A, C and E, and carotenoids.

What to eat: Pile your plate with colourful veg and eat two portions of fruit daily. Include selenium-rich Brazil nuts in your diet, too, plus nuts and seeds which contain vitamin E. Selenium is a superstar in the anti-ageing world, as it’s important for the production of the antioxidant glutathione. Glutathione slows the skin’s ageing process by rapidly repairing cell damage. For an extra-protective boost, eat foods containing polyphenols, such as anthocyanin-rich berries, catechins from green tea and bioflavonoids from citrus fruits. Carotenoids and lycopene found in orange and red fruits and veg are great UV protectors so include these daily, too. Also, limit sun exposure and, if you smoke, consider quitting. 

Lean protein

Beauty booster: Collagen is a crucial protein that keeps the skin supple, firm and elastic. As collagen and other proteins break down, the skin essentially folds into itself, creating wrinkles and lines. Vitamin C and plant antioxidants are needed for the production of collagen fibres and help to preserve collagen, elastin and hyaluronic acid – all key components of healthy skin. 

What to eat: Include high-quality sources of protein in your diet every day, at every meal. It is the amino acids in these protein foods that are used by the body to make collagen. Easiest to digest and use are eggs, whey protein powder, fish and poultry. Eggs have another beauty bonus, as they’re rich in biotin. Biotin is an important nutrient for healthy, glowing skin and a deficiency can lead to dermatitis (inflammation of the skin). Add in zinc-rich foods, too, as zinc helps in collagen formation and new skin cell production. Sources include pumpkin seeds, crab, lean meats and yoghurt.

Oily fish

Beauty booster: Fatty acids are an important component of the cell membrane providing structure and improving function. Getting a balance of the right fats is crucial for young-looking skin. Too much saturated fat or omega-6 fat – found in red meat, dairy, vegetable oils and margarines – can be inflammatory, but avoiding fat altogether can lead to dry and dull skin.

What to eat: Focus on Mediterranean foods, with plenty of olive oil, avocado, nuts, seeds and oily fish. These provide omega-3 fats and monounsaturated, which lower inflammation and nourish the skin – try to get at least two 115g (4 oz) servings of omega-3 rich seafood a week. Include coconut oil, too, which is rich in lauric and caprylic acid, known for its antioxidant and anti-microbial properties.

Detoxifying greens

Beauty booster: The skin is one of the ways the body eliminates waste. If you’re overloaded with toxins, this will soon show up in your skin. To prevent this, increase your intake of leafy greens like kale, cabbage and watercress, which support detoxification. Supercharge your diet with supergreens like chlorella, spirulina, wheatgrass and barley grass. These are potent detoxifying foods and also incredibly nutrient rich. 

What to eat: Eat a dark green leafy salad daily or blend leafy greens to make soup. Try green juicing, snack on kale crisps, grab a wheatgrass shot or whizz up a smoothie. 

More h20

Beauty booster: Don’t forget the importance of water for maintaining youthful-looking skin. When skin is dehydrated it looks old and dull. Houses and offices can be very dehydrating due to central heating and air conditioning. This, coupled with a diet high in sodium, can reduce circulation to the skin, which in turn affects cell renewal and repair. 

What to drink: Aim to drink about six to eight glasses of water per day – or more if you exercise. Coconut water and green tea are also great. Coconut water is rich in electrolytes and effective at hydrating the body quickly. Green tea is fantastic for skin renewal as it contains catechins, which help prevent collagen from breaking down and help reactivate dying skin cells. Fermented drinks like kefir are also great for digestive health, optimising your absorption of nutrients and lowering inflammation by providing a good dose of beneficial bacteria. Finally, avoid excess tea, coffee and alcohol, which can block absorption of key nutrients.