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1. Shop the rainbow
The best place to find anti-aging skincare isn’t the beauty counter — it’s the grocery store, says Los Angeles-based dermatologist Jessica Wu, author of Feed Your Face: Younger, Smoother Skin and a Beautiful Body in 28 Delicious Days. “A diet rich in antioxidants neutralizes free radicals, which speed up visible signs of aging, like wrinkles.” Load up on colourful fruits and vegetables, advises Wu. This just in: Green and yellow veggies appear to have the greatest anti-wrinkle effect, reports a recent study in the British Journal of Nutrition.
Here's what colourful fruits and vegetables to buy to load up on antioxidants:
Red: Tomatoes, strawberries, watermelon, red peppers, pink grapefruit
Orange: Carrots, acorn squash, sweet potatoes, cantaloupe, papaya
Yellow: Yellow squash, yellow peppers, pineapple, lemon
Green: Spinach, kale, avocado, kiwi, asparagus
Blue/purple: Blueberries, blackberries, grapes, purple cabbage
2. Say yes to carrots
Did your mother ever tell you you’d turn orange if you ate too many carrots? Turns out she’s partly right—and that’s a good thing. A recent study in Evolution and Human Behavior reveals that people who eat a lot of carotenoids—the antioxidant family in carrots, pumpkin, red peppers and kale—have a more golden skin tone than those who tan, and as a result appear more attractive to others. “So you’re better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun if you want to improve the perceived attractiveness of your skin tone,” says lead researcher Ian Stephen.
Tip: Unsaturated fats help your body absorb carotenoids. Serve with a drizzle of olive oil to maximize health benefits.
3. Drink more H20
Water helps deliver nutrients from food to skin cells. “Women need about two litres of water a day,” says Annick Robinson, a Montreal-based fitness coach and nutritionist. “And I recommend an extra glass to balance out other beverages, like coffee or pop, and two glasses for every boozy drink.”
4. Feed on fish to fight off acne
Bid blemishes farewell by boosting your omega-3 intake. “Fresh fish, like salmon, tuna or mackerel, is an excellent source of these fatty acids,” says Valori Treloar, co-author of The Clear Skin Diet. They help to balance the inflammation (read: zits) that too much omega-6 can cause. Yikes! The average North American diet is full of processed foods and hydrogenated oils that are rich in omega-6, so the more fish, the better. Good news: Omega-3 fatty acids also help to delay the onset of wrinkles.
5. Eat tomatoes to increase your body's natural SPF
News flash: The Canadian Dermatology Association says up to 90 percent of skin changes — like lines or spots — are caused not by the “natural” aging process, but by repeated exposure to UV rays. Of course, sunscreen is still vital, but serving up extra sun protection on your plate can help prevent wrinkles. “Tomatoes are high in lycopene, which, when eaten daily, can reduce sunburns by 40 percent,” says Wu.
6. Cook with quinoa
A favourite among vegans and vegetarians, this light, nutty-flavoured grain is a super source of protein. It’s also gluten-free and easy to digest. “Our skin replaces itself every two to three weeks, and protein is an essential factor in the regeneration process,” says Valori Treloar, co-author of The Clear Skin Diet.
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