Youth-boosting foods

Four top foods to help fight the ageing process

Here we speak to two nutrition experts to find out some of the best anti-ageing foods to add to your weekly shopping list.

Oily fish

"It's recommended that we eat two portions of oily fish a week for health and wellbeing and salmon is the ultimate youth-boosting food," says Kathryn Danzey, founder of Rejuvenated (rejuvenated.com). "Containing the powerful antioxidant astaxanthin, salmon helps to improve moisture levels, reduce fine lines, support elasticity and even helps to protect our skin from the sun. Salmon packs a healthy amount of protein, which is essential for cellular repair, and also has incredible anti-inflammatory properties due to its high content of omega-3. It doesn't end there. This amazing superfood contains DMAE (Dimenthylaminoethanol), a nutrient that helps to firm and tone the skin along with skin-loving vitamins, B12 and D. Make sure you add this wonder fish to your shopping list."

Dark chocolate

"This is one food that we will all be happy to see on our super skin list," says Kathryn Danzey. "Did you know that dark chocolate is being hailed as one of the highest antioxidant foods available? It actually comes higher than many other foods including blueberries and açai berries. Dark chocolate contains a high content of the mighty antioxidants polyphenols, catechins and flavonoids and ounce per ounce it has more magnesium, chromium, zinc and iron than any other food. The bad news is that milk chocolate and white chocolate don't carry the same benefits. If you love dark chocolate, take heart in the fact that studies show eating 30g per day helps to fight inflammation, helps to increase skin density and boosts hydration levels."

Blueberries

"Blueberries are a nutritional powerhouse for our skin," says nutritional therapist Thalia Pellegrini (www.thaliapellegrini.com). "They contain vitamins A and C, both well-known for their skin health benefits. This little berry also stimulates collagen production, as well as preventing collagen loss. Collagen is responsible for boosting our skin's elasticity. Incorporating foods that may support collagen production becomes more important as we get older because our body makes less collagen as we age. As an additional benefit, blueberries contain some of the highest levels of antioxidants of any fruit including the phytochemical anthocyanin which research shows can protect against UV damage. Aim for a palmful every day. They are most economical bought frozen. Heat gently for an easy compote to add to porridge or yogurt or use in a smoothie."

Broccoli

"One cup of broccoli contains more vitamin C than an orange," says Thalia Pellegrini. "With its power to stimulate collagen production in the skin, which may reduce the appearance of wrinkles, vitamin C may also limit the damage done to the skin by UV sunlight. Amongst its other nutrients, broccoli also contains lutein and zeaxanthin. These antioxidants can help to protect skin cells from environmental (oxidative) damage. Cooking broccoli reduces its vitamin C content. Stir-frying is the best option, or you can eat it raw. If you have a food processor, try making broccoli ‘rice'. It tastes great cooked lightly over a medium heat with a little olive oil until warmed through. Another super simple way to get your broccoli hit is to heat 2 tablespoons of butter in a pan over a medium heat. Add 3 cups of broccoli cut into florets and mix around to coat in the butter. Cook for 4-5 minutes then sprinkle some parmesan on top. Toss to combine."

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