Our two-part plan can help you reduce the signs of aging. Enjoy healthier skin, improved bone density, fewer wrinkles and brighter teeth with a few simple lifestyle changes.
Marjorie Silcoff stares thoughtfully at the ceiling of her Montreal home. The 37-year-old has been trying to think of a downside to looking 10 years younger than her age and, apparently, she's just found it. "Last year, I was carded," she says with a giggle. "I was in California and we went to a lounge. The guy wouldn't let me in without ID. I couldn't believe it."
Tough break. Then again, she brought it upon herself.
Five years ago, she radically changed her diet and within weeks, her acne-prone skin had cleared up and smoothed out, and she had more energy to boot.
A remarkable transformation, but not unexpected, says Sam Graci, a Canadian nutrition researcher and founder of Genuine Health Products. "Our skin's composition is totally affected by the foods we eat," he says. Researchers at an Australian university found a diet rich in fruit, vegetables and oily fish reduces wrinkles and signs of aging.
So, if we are what we eat, what's on the menu to help us look and feel 10 years younger?
Wild fatty fish
Good for: firm skin
Rich in omega-3 fatty acids, wild fish does double-duty as a beauty food, says Alan Logan, a naturopathic doctor and author of The Clear Skin Diet (Cumberland, 2008). Wrinkles and drying skin are exacerbated by sun damage, pollutants and free radicals. "But omega-3s can reduce the resulting inflammatory process and protect collagen, the structure of the skin," Logan says. Omega-3s also support healthy bones.
Low-fat yogurt
Good for: dental and gut health
The link between dairy foods and skin problems such as acne may have been established by three Harvard University studies, but low-fat yogurt is the exception. "Yogurt's calcium and phosphorus [also boosts] tooth enamel, which can reduce cavities and give us a beautiful smile," says Lisa Drayer, a beauty nutritionist and author of The Beauty Diet (McGraw-Hill, 2008). Probiotics in good-quality yogurts also help with food digestion, says Logan. The result? Eased constipation, fewer toxins stored in your body and reduced inflammation.
Oysters
Good for: hair, nails and skin
The zinc in oysters not only encourages healthy hair and nail growth, but it also plays an important role in skin renewal and repair. "The high zinc content of oysters is a great beauty benefit," says Drayer. Too slimy? Add crab, white beans or fortified cereal to your diet instead.
Sweet potatoes
Good for: skin
Sweet potatoes, known for their smooth skin and tapered ends, are loaded with complex carbohydrates, protein, beta-carotene and vitamins, including vitamin C. Just don't confuse them with the scaly, cylindrical yam, says Drayer. "Botanically, they're not even related."
Blueberries and other jewel-hued fruits
Good for: skin and eyes
The U.S. Department of Agriculture ranks blueberries first for antioxidant mojo because blueberries are protective against free radicals and enzymes "that would otherwise destroy collagen and connective tissue," explains Drayer. And that’s not all: blueberries support the health of your skin's elastin, filter damaging UV light and reverse brain aging, according to a recent U.S. Agricultural Research Service study.
Spinach and other dark leafy vegetables
Good for: eyes and skin
Spinach is rich in glutathion and selenium, which improve our cells' ability to decide what nutrients to keep and what toxins to dump.
"These vegetables act as antioxidants, preventing the degradation of cells," explains Graci. "In other words, they dramatically increase the life span of our cells," and protect our skin from oxidation and aging.
Tomatoes
Good for: skin
"Believe it or not, tomatoes are the one food I encourage you to enjoy processed," says Drayer. Why? In sauces, ketchup or paste, tomatoes contain more absorbable lycopene, an antioxidant pigment that protects against the worst effects of sun damage. It may also help protect against cardiovascular disease, cancer and macular degeneration.
Nuts
Good for: skin, hair and eyes
Don't go nuts eating nuts, but a few walnuts or pecans a day can provide skin-friendly vitamin E and alpha-linolenic acid, an essential fatty acid that protects against heart disease and bone loss, and keeps skin supple. "They help maintain the skin's barrier, so it stays hydrated," says Logan. "Your outermost layer of skin is like bricks and mortar; these fats help maintain the mortar."
Whole grain cereals
Good for: skin
Kamut, quinoa, kasha, spelt, amaranth – all exotic names for simple whole grains. But don't underestimate their power. High-fibre grains prevent our blood sugar from spiking, which can be like "acid rain on collagen," says Logan. "Too much sugar causes the scaffolding of the skin, the collagen, to be malformed." The result: dry, scaly skin – and wrinkles.
Cacao
Good for: skin
Is chocolate good for you? Yes, and no. Cacao – the base for dark chocolate – is a powerhouse of virtuous skin-friendly antioxidants. In fact, a University of Duesseldorf study found that eating 329 milligrams of cacao improves blood flow to the skin – resulting in better hydration and less roughness. Try lacing fruit smoothies and other food with the best quality cocoa available.
Anti-beauty foods
Sugar, saturated animal fats and refined grains such as bleached flour may taste great in doughnuts, french fries and burgers, but they starve your skin of nutrients and make you age more quickly. "When these fats are processed, they clog the little arteries that send blood to the skin, so it's technically in a drought and starting to starve," says Graci.
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