From spotting your first grey hair to noticing your first fine lines, when the initial signs of ageing begin to appear it can feel somewhat disconcerting. But however much we wish for skin as good as J-Lo's, finding the fountain of youth has never been so simple.
The good news is there are preventative measures that can be taken to fight wrinkles and even ease the ones that already exist – and it doesn't involve a scrap of Botox.
According to new research, certain foods can help slow down the ageing process and restore that coveted youthful glow. One health and wellness expert, Dr Vincent Candrawinata, says this is because certain foods assist in the rejuvenation of our cells – and that includes skin cells.
Dr Vincent, who is the founder of Renovatio, a potent antioxidant product made from Australian apples, reveals that incorporating foods into your diet from the following four groups will not only improve your inner health and wellbeing, but have a knock-on effect for the skin and hair too.
We've all heard the saying "an apple a day keeps the doctor away" but is that really the case? It's a bit of an exaggeration but this pearl of wisdom isn't actually too far off.
Vitamin and mineral rich foods, including fruit and vegetables, are crucial for combating ageing both inside and out. Scientific evidence shows that regularly consuming your fruit and veg reduces the risk of developing degenerative diseases including cancers.
So which ones in particular should you include in your diet? Dr Vincent points to papaya, watermelon, pineapples, as well as spinach, broccoli, bok choy and cauliflowers, which are all rich in essential nutrients.
Equally, make sure you get your fix of wholegrain and complex carbohydrates because they play an important part in supplying our bodies with B vitamins. Try quinoa, wild black rice and sweet potato.
Fats are no longer considered the enemy, in fact they keep you healthy and feeling satisfied.
Healthy fats can also help ward of signs of ageing, as opposed to 'bad' fats – including trans and saturated kinds – which can raise cholesterol. Dr Vincent says good fats are important macronutrients for our body, in particular anti-inflammatory omega-3 fatty acids, which help strengthen skin cell membranes, protect against sun damage and give skin a beautiful glow by preserving its natural oil barrier.
Go for nuts, avocado and coconut oil.
Antioxidants are a powerful tool against free radical damage caused by the sun, pollutants, alcohol and smoking – which can all lead to premature ageing. You can fend off free radicals with skincare and with your diet too.
Foods high in antioxidants, such as citrus fruits, berries (especially blueberries), tomatoes, apples, colourful veges like red cabbage and capsicum, and certain kinds of nuts including pecans, walnuts and hazelnuts, can help protect our cells from this devastating environmental damage.
"People always associate collagen with anti-ageing but what they don't understand is that our body cannot absorb collagen that we eat or drink, our body has to synthesise the collagen itself," explains Dr Vincent.
The answer? Protein-rich foods that will boost collagen production and in turn keep skin looking firm and smooth. Meat eaters will get their protein from red meat and fish (as well as eggs), but the plant-based among us should stock up on foods such as tofu, tempeh, legumes and soy.
This story originally appeared on our sister site, beautyheaven.
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