I’m a nutritionist – 5 foods you have to eat to look young and ward off wrinkles
WE ALL want to avoid getting wrinkles, right?
While we often think about the skincare or skin procedures that might help keep wrinkles at bay, we often forget that our diet has a lot to play in it.
But your diet doesn’t just effect the inside of your body, it can also help keep your ksin looking it’s best.
That’s why Fabulous spoke exclusively to London-based nutritionist, Sophie Trotman, to find out the top five foods that’ll help you keep your skin looking its best and reverse the signs of ageing.
Oily Fish
We all know oily fish is good for our overall health, but it can also keep your skin looking its best, so it’s time to start gobbling up that mackerel.
Sophie says: “Omega-3 fatty acids, found in oily fish like salmon, mackerel, anchovies, herring and sardines, are crucial for skin health.
“These fatty acids maintain the skin’s natural oil barrier, hydrating the skin and reducing the appearance of fine lines.
“Omega-3s also possess anti-inflammatory properties, which can help in reducing redness and skin irritation.”
The nutritionist adds that you need to get at least two servings in a week to see the benefits of these healthy fats.
Avocado
Dehydrated skin is one of the first signs of ageing, but fortunately, this superfood is great for hydrating your skin from within.
“Avocados are rich in monounsaturated fats, which help to keep the skin moisturised and supple,” the nutritionist explains.
“Avocados are also high in vitamin E, an antioxidant that helps to protect your skin from oxidative damage.”
Oxidative damage and stress can lead to inflammation, diabetes, high blood pressure and cancer according to Healthline.
You can chuck avocado on the side of most dishes, eat in on toast or mash it up into a dip.
Berries
“A diet rich in berries can help to repair skin and reduce the appearance of age-related damage,” says Sophie.
These little sweet treats are jam-packed with antioxidants like flavonoids, polyphenols, and vitamin C, which can help to combat oxidative stress – one of the key factors in the ageing of skin.
“Vitamin C is also essential for the production of collagen, the protein that gives skin its structure and elasticity,” she adds, and we all know just how important collagen is for youthful-looking skin.
Nuts and Seeds
A spoonful of nuts can keep the doctor away, or at least the aesthetic one.
A variety of nuts such as almonds and walnuts, provide vitamin E, protein, and omega-3 fatty acids, says the nutritionist, adding they also contain other vital minerals like zinc that aid in skin renewal.
“Flaxseeds are particularly high in alpha-linolenic acid, a type of omega-3 fatty acid, which can help to improve the skin’s appearance over time as well,” adds Sophie.
Sweet Potatoes
We’re always told it’s a good idea to switch potatoes for sweet potatoes, and for good reason.
“These are rich in beta-carotene, an antioxidant that converts into vitamin A in our bodies.
“Vitamin A is crucial for maintaining skin integrity and promoting cell turnover,” explains the foodie.
Plus, the bright orange colour is made up of carotenoids, which can actually contribute to glowing skin.