Anti-ageing foods for youthful skin

Eat your way to younger-looking skin.

woman cooking healthy food

by Emily Gilbert |

We'd all love to look younger and while there are plenty of lotions and potions that claim to help you turn back time, eating certain foods is an easier way of helping to slow signs of ageing.

To get you started, health coach Kathryn Danzey has shared her top ten anti-ageing foods and drinks to help achieve healthy, younger-looking skin.

Olive Oil

The Mediterranean diet is considered one of the healthiest and is renowned for reducing signs of ageing and boosting longevity. Olive oil is a staple in a Mediterranean diet thanks to its healthy fat content. Numerous studies have shown how it can help to decrease ageing within the body by reducing the risk of heart disease, easing inflammation and lowering blood pressure.

Olive oil also contains monosaturated fats which can help to boost skin elasticity and firmness. It can also help to prevent water loss.

Oily Fish

Oily fish is full of omega-3 fatty acids, which are thought to protect against heart disease, inflammation and much more. I like to think of omega-3 as the body’s internal moisturiser. It’s perfect for those with dry skin, especially as oestrogen levels diminish as we get older and head towards the menopause.

The best fish for supporting healthy ageing from within are sardines, mackerel, and salmon. It’s also worth noting that salmon also contains the super potent antioxidant - astaxanthin - which can support cellular health by fighting inflammation from within. Clinical studies have shown how this antioxidant can help to protect the skin from sun exposure whilst also improving skin elasticity, maintaining hydration and reducing age spots.

Tasty salmon recipes by Jamie Oliver

Green tea

Green tea is a multi-tasking marvel; it can help us to feel healthier, stronger and younger thanks to its high antioxidant content which protects against free radicals. Green tea is also rich in polyphenols, which can protect against diabetes, inflammation and heart disease. This particular type of polyphenol may also boost collagen and help to slow down signs of ageing when it comes to the skin.

woman drinking green tea

Pomegranates

Pomegranates are thought to ease inflammation, prevent blood sugar spikes (this means fewer mood swings!) whilst also protecting your skin against the sun. Some studies have even shown that pomegranates can repair damaged skin and boost collagen for a youthful glow.

Dark Chocolate

Dark chocolate (85 per cent cacao solids or above) contains a whole host of anti-ageing antioxidants. Some studies have shown how the flavanols in dark chocolate can protect from sun damage, as well as stimulating blood flow and boosting skin hydration and suppleness.

Research indicates 30-60g is the perfect amount to eat for maximum benefits. Just one square a day can help to improve heart health as well as lower blood pressure. A recent study also indicates that it could decrease your risk of a heart attack or stroke by almost 40 per cent. Studies have also linked chocolate to helping prevent inflammation, reduce stress and may even improve our memory.

dark chocolate

Walnuts

Walnuts are another great source of omega-3. Walnuts are often referred to as brain food thanks to their anti-inflammatory properties. They’re also rich in Vitamin E which helps dry skin and prevent wrinkles. Try this California Walnut and Wild Mushroom Gnocchi.

Watermelon

Watermelons are brimming with water (92 per cent in fact!) to help keep both your body and skin hydrated. Keeping the body sufficiently hydrated can boost skin elasticity and support collagen production ensuring plumper, more supple skin.

Watermelon also contains the super antioxidant lycopene which helps to protect the skin from sun damage as well as Vitamins A, C and E which are known to support skin health.

Avocado

Avocados contain a blend of healthy fats, fibre and potassium. This unique combination helps to nourish the skin from within, whilst helping tired, aching joints, too. The healthy fats within this fruit are also thought to support hormonal health too. Discover how to grow your very own avocado tree from a leftover pit.

Avocado

Collagen

Collagen is the most abundant protein in the body; it boosts skin elasticity whilst also protecting your organs and supporting joint health. Our collagen levels start to decrease from the age of 25 which in turn can cause fine lines, wrinkles and dull tired skin. Ingesting collagen will help to support declining collagen levels within the body, thus helping you feel stronger and fitter. Skin will also look plumper and more youthful.

Try adding chicken, egg whites, nuts and beans to your diet; all of these can help to boost collagen levels from within. Alternatively, try a collagen supplement that contains 10,000mg of hydrolysed marine collagen such as Rejuvenated’s Collagen Shots.

Leafy greens

Leafy greens such as kale, spinach and chard are rich in fibre which helps to detoxify the body and eliminate waste, leaving us feeling lighter and brighter. They’re also full of skin-loving goodness to give us a youthful, vibrant glow. Spinach, for example, contains the antioxidant beta carotene, as well as chlorophyll (thought to promote healing in the skin) potassium, fibre and folate. Vitamins A and K help to support healthy hair growth whilst reducing inflammation in your cells.

Meet the expert: Kathryn Danzey is the founder of British supplement brand Rejuvenated. Kathryn is a Health Coach at the Institute of Integrative Nutrition and a member of the UK Health Coaches Association.

Popular articles to read

The best anti ageing eye creams for over 50s

The best LED light therapy masks to tackle ageing

Do fat burning creams work?

Just so you know, whilst we may receive a commission or other compensation from the links on this website, we never allow this to influence product selections - read why you should trust us