This months guest writer, renound nutritionist Erika Doolin, advises us how to look ten years younger with these age defying foods…
Increase your consumption of these anti-ageing foods and look ten years younger!
While Blueberries are touted as being the berry with the most ‘Super food’ bang for your buck, the likes of strawberries, raspberries, grapes, blackberries and the like are all rich in antioxidants, vitamin C and vitamin E. These fight the production of free radicals which cause ageing.
Serving suggestion: Berries with natural pro biotic yoghurt.
Fish is extremely nutritious and many of us don’t eat enough of it. Oily fish in particular can be singled out because it is rich in Omega 3 fatty acids, the ‘good’ fats that are great skin smoothers.
Serving suggestion: Grilled salmon steak with mixed salad.
Butternut squash/sweet potatoes/carrots
These foods are high in beta-carotene which is vital for healthy hair and skin. Beta-carotene can boost the production of melanin which is the body’s natural defence against the UV rays. Eat this food regularly for a healthy glow and to prevent dry, lifeless hair.
Serving Suggestion: Roasted vegetable wedges.
Varieties of nuts such as walnuts, hazelnuts, almonds and Brazil nuts contain high levels of Selenium which is an antioxidant. Selenium inhibits skin ageing and helps keep its elasticity. While Brazil nuts contain the highest selenium levels, Almonds can also be singled out because they are rich in Omega 6 fatty acids and can lower LDL cholesterol levels while improving the appearance of skin and hair.
Serving suggestion: Sprinkle them on salad, add to cereal or serve with yoghurt and berries.
These may not be everyone’s cup of tea but these slippery little molluscs are rich in zinc which is vital for the production of collagen, the ingredient that keeps your skin looking healthy and young. These can be eaten ‘au-naturel’ or can be cooked. Oysters are also a natural aphrodisiac which can help you keep the fizz in your physical relationship which can also help to keep you looking and feeling young.
Serving suggestion: On a bed of ice with a squeeze of lemon and some brown bread on the side.
Lemons and limes
These citrus fruits may be considered acidic but they are actually alkaline and this means they are anti-bacterial which helps to maintain a healthy gut. Lemon and lime juice also help to neutralize the acidity in your skin which will help with collagen production.
Serving suggestion: Squeeze a wedge into your morning glass of water for an extra ‘zing’.
Most teas are high in antioxidants which help to combat ageing but green tea is the one that tips the scale with its many health-giving properties. Green tea is well-known for inhibiting the actions of enzymes which help turn food into fat so if you are on a weight-loss regime, drinking green tea on a regular basis may help. It also helps to regulate a protein in the body which is responsible for the life cycle of skin cells meaning green tea may even help to prevent dandruff.
Serving suggestion: As a hot or cold drink add lemon to taste.
Red and yellow bell peppers are high in vitamin C which helps to boost the immune system and protect from those cell-damaging free-radicals. They help with strengthening the connective tissue in your gums meaning you will keep your teeth for longer if you eat these regularly and will be less likely to suffer from periodontal disease and gingivitis. Remember, a healthy smile will always take years off you.
Serving suggestion: Roasted peppers with feta cheese.
These may be high in calories but they are amazing for your skin. Ever seen how many skin treatments contain avocado? You could avoid the calories by mashing it and spreading it on your face but if you did that, you would miss out on its cholesterol-reducing properties so don’t be afraid to include it in your diet. Serving suggestion: Guacamole.
Not a food as such but it certainly qualifies because it does nothing but good things for the body. I cannot stress drinking enough water enough and a fully hydrated body will always look younger and healthier than a dehydrated one. Ever see a raisin? I rest my case! Water will help you to feel healthy inside and look younger on the outside so drink, drink, drink.
Serving suggestion: A glass with a slice of lemon.
Erika is a passionate nutrition practitioner, motivator, fitness coach and writer in Ireland’s leading restaurant, Rustic Stone Having begun her research in in 2003 and as a result of her own medical conditions, life changed dramatically for Erika through changes in her diet and lifestyle. Her passion in life is to pass this message on to as many people as she can. Erika worked at Educogym for many years in fitness and weight loss while studying Nutrition and has an immense passion for motivating her clients to lose weight and reach their nutrition goals. Erika is an expert in helping chefs and restaurateurs identify key areas on the menu where dishes can be made more nutritious without compromising on flavour and works, through nutrition and dietary advice, with people who are suffering with mental health issues such as stress, anxiety and depression.
Find Erika on Facebook – Erika Doolan Nutrition Ireland.