We’ve all heard the expression, “you are what you eat” and it couldn’t be more accurate. Your skin, hair and nails are largely influenced by what you put in your body.
Chances are if you’re eating an unhealthy diet made up of foods that are processed, sugary or have high levels of saturated fat, it will show on the outside.
According to Dr Libby Weaver, “beauty really is an inside job. When it comes to your physical health and beauty, the foundation stone is the way you nourish yourself through the food you choose,” she writes in her book Beauty From The Inside Out.
“How many of us stop to consider that our outer layer is merely a reflection of inner processes, completely reliant on the health of the 50 trillion cells that you are made of? When most people think about improving their appearance, they usually focus on a product, another ‘quick fix’,” she says.
“Yet when you consider that the skin cells on your face are a small percentage of the total number of cells in the whole body, it seems crazy that we don’t spend more time getting the majority of the cells functioning optimally.”
So which foods should we eat more of?
“If you are after radiant and spot-free skin like a Victoria’s Secret model, make sure you eat oily fish like mackerel, salmon or tuna a few times a week,” says Sydney dietitian Lyndi Polivnick.
“These oily fish are loaded with healthy Omega-3 fats, including EPA and DHA, which can help combat skin inflammation associated with acne, eczema and psoriasis. Consuming enough Omega-3 fatty acids ensures the cells produced are strong, healthy and filled with essential nutrients. Omega-3s provide our connective tissues like collagen, ensuring our skin cells are strong, healthy and wrinkle-free.
“A lack of essential fatty acids can accelerate premature wrinkling due to a lack of collagen regeneration and elastin production.”
Lyndi also recommends adding dark green leafy vegetables to your diet to slow the ageing process.
“Green leafy vegetables such as spinach, kale, broccoli and brussel sprouts contain antioxidants and dietary phytochemicals such as carotenoids [precursors of vitamin A], tocopherols [vitamin E] and ascorbic acid [vitamin C], which naturally protect our cells from free radical damage [pollution, smoking],” says Lyndi.
“Eating plenty of fresh fruit and vegetables, including leafy green vegetables, can fuel cellular repair, assisting in preventing cellular ageing and damage.”
We all enjoy a treat, but indulging in too many processed and sugary foods, such as cakes and biscuits, can cause inflammation and premature ageing.
“Choosing sugary foods with a high glycaemic index [they are quickly absorbed by the body] can cause spikes in the level of glucose circulating in our blood,” explains Lyndi.
“High-GI processed carbohydrates can increase inflammation, cause acne outbreaks and may damage collagen, deepening wrinkles. Maintaining an even blood sugar level can also help combat stress and regulate moods, which is especially important during menopause.
“Sugar is hard to avoid – it’s in so many products, even ones we may not realise. Foods with sugar that you might not expect include processed breakfast cereals, flavoured yogurts, bagels, white bread, white pasta and white rice.”
To keep skin looking fresh, Lyndi also suggests reducing your alcohol intake.
“Alcohol causes premature ageing by causing inflammation in our cells,” she says. “When we binge drink, our cells are damaged, triggering an inflammatory response by the body. The inflammation of our cells causes damage that can lead to lacklustre skin that is more prone to wrinkles. Limiting our alcohol intake is a great way to achieve shinier, dewier skin.”
10 foods to fight ageing
Dietitian Lyndi Polivnick reveals the foods that will help you retain a youthful glow.
1.Watercress is packed with skin-nourishing antioxidants and minerals.
2.Sweet potatoes not only provide a great source of slow-burning energy, but they have the super-ability to help smooth wrinkles. Sweet potatoes are naturally loaded with vitamin C, a nutrient that is essential in the production of collagen.
3.Garlic has the component allicin, which when digested in your body, reacts fast with free radicals.
4.Spinach contains folate, which positively affects cognitive function and mood, as well as antioxidant properties.
5.Eggs contain nine essential amino acids which supply nutrients that nourish your skin, hair and nails.
6.Walnuts are full of Omega-3s that assist with anti-inflammatory factors and they also contain the antioxidant compound of vitamin E.
7.Dark chocolate can lead to smoother and softer skin thanks to the ingredient, flavanols.
8.Kale is a fabulous source of vitamin A and is a low-oxalate vegetable which doesn’t impact the absorption of iron and calcium.
9.Legumes and beans help maintain even blood sugar levels which can help create a clearer complexion. Low-GI carbohydrates (such as beans, legumes, wholegrains and porridge) release energy slowly throughout the day.
10.Salmon and oily fish such as mackerel contain essential fats and powerful antioxidants that produce anti-inflammatory factors, and they also provide protein for cellular repair.
