Forget the anti-wrinkle injections, putting the brakes on skin ageing can be as simple and cheap as changing your diet.

Care factor: “Salmon is one of the richest sources of omega-3 fats, which are thought to help plump up skin and have also been found to decrease the risk of Alzheimer’s disease and heart disease,” says McGrice.
On a plate: Eat a 120 g serve of salmon at least twice a week.


Care factor: “Nuts contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine,” says Holmes.
On a plate: Eat a small handful each day.

Care factor: “Apples have a low GI, which decreases the risk of insulin resistance, and are high in polyphenols that protect against oxidative stress on the skin,” says McGrice.
On a plate: Enjoy two serves of fruit each day, including one medium-sized apple per week.

Care factor: “Bursting with health benefits, spinach contains many phytonutrients and antioxidants, including vitamins K, C and E, folate, iron and carotenoids,” says Holmes.
On a plate: Eat one cup of spinach each day.

Care factor: “Blueberries are high in antioxidants, which can help to protect the skin from damage that leads to wrinkles and also decrease the risk of cancer and heart disease,” says McGrice. “They are also a great source of vitamin C, which is needed for collagen formation.”
On a plate: Chow down on two serves of fruit each day, including one punnet of blueberries each week.

Care factor: “Garlic promotes the growth of white blood cells, the body’s natural germ fighters,” says Holmes. “Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure.”
On a plate: Cook with garlic daily.

Care factor: “Legumes such as chickpeas have a very low GI, which helps to slow the release of carbohydrates into the bloodstream,” says McGrice. “Research shows that low-GI foods are important for clear, vibrant skin and for decreasing insulin resistance. Legumes also contain iron, which is needed to make collagen and phytoestrogens, which are powerful antioxidants.”
On a plate: Cook two vegetarian meals per week with one cup of chickpeas per serve. Other legumes include kidney beans, borlotti beans and lentils.

Olive oil
Care factor: “Olive oil is an excellent source of monounsaturated fats, which help to keep your skin smooth and supple,” says McGrice. “It also contains vitamin E and polyphenols to protect skin against free radical damage. A diet rich in monounsaturated fats has been found to decrease the risk of heart disease.”
On a plate: Include one teaspoon of olive oil in your diet each day

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