Eat to feed your face

Skin is the biggest organ in the human body – it covers the entire body and has a surface area of around two square metres. Consisting of two main layers, the outer epidermis and the inner dermis, the body is constantly growing new skin and every 30 days it replaces the epidermis.

This is good news for young skin which is smooth, plump and hydrated, but as we age our skin starts to show the affects of our lifestyle, from smoking to not drinking enough water, eating the wrong kind of food and excessive exposure to the sun.

Other life events that can affect our skin are prescription drugs, exposure to pollutants, stress and the sheer use of facial muscles in smiling and other expressions. As we age, the number of collagen and elastic fibres in the dermis decreases, and fat in the tissues under the skin decreases. The result of all these life stresses is sagging, wrinkles and laughter or frowning lines.

It’s hardly surprising then that a huge multi million euro industry is devoted entirely to producing creams, serums, lotions and potions which slow down the aging process. However, there’s an increasing awareness that beauty comes from the inside and that the right kind of food is the best way of giving our skin the chance to rejuvenate and look young and glowing for longer.

And perhaps the best place to start is your kitchen or the local farmer for miracle beauty cures at a fraction of the price.

In fact, it’s no longer revolutionary to make the link between food, our general physical health and our skin. In 2004 Nicholas Perricone published a new diet that promised to help you grow young and get slim in days.

His Wrinkle Free Eating Plan involves drinking eight to 10 glasses, three meals and two snacks per day with quality protein and cutting out any foods which he says start inflammation in the body and accelerate the aging process.

These are foods that rapidly convert to sugar in the bloodstream and are largely made up of white flour simple carbohydrate foods and simple sugars such as bagels, croissants, pizza, pasta, white bread, etc. His top foods for promoting skin youth are avocado, peppers, berries, cantaloupe and honeydew melons, dark green leafy vegetables such as spinach and kale, orange-coloured squash, salmon and tomatoes.

Present dermatological wisdom tends to suggest healthy foods such as high-quality protein, low-glycaemic carbohydrates, healthy fats, antioxidant rich beverages and plenty of water. Recent research shows that nutrients containing antioxidant properties act as natural anti-inflammatories and appear to act against cellular level damage caused by a poor diet, environmental stresses, UV light and a weakened immune system.

One of the biggest enemies of healthy young skin are free radicals. These damaging cells are formed when oxygen is mixed with pollution, sunlight, household chemicals, radiation, fried foods and other processes involving combustion.

They damage our health over a period of time and are particularly damaging to our skin. Free radicals can be combatted by including as many vitamins A, C and E in our diets, known as antioxidants, as possible. These vitamins are particularly prevalent in fruit and vegetables.

Vitamins A, C and E as well as zinc are crucial for allowing new skin cells to multiply and make their way to the skin’s surface. Vitamin E is particularly important because it helps to keep skin elastic and to repair itself if damaged.

But if you don’t fancy chomping through kilos of fruit and veg every day, consider juicing as a good way to give your skin a boost and start the day well. Experts also suggest drinking a glass of warm water with a slice of lemon to kickstart your liver to detox in the morning.

And drinking lots of water during the day will keep skin hydrated.

Weight loss - rules in brief
• Broccoli, cabbage and apples are good for fine lines and wrinkles.
• Apples are high in vitamin C and pectin and cleanse the liver which helps keep skin clear.
• Dark green leafy vegetables and dairy products are good for vitamin B2 or riboflavin which keeps lips free from blemishes.
• Carrots, tomatoes, broccoli, red peppers and mangoes contain lots of beta-carotene, the plant form of vitamin A, which gives clear unblemished skin.
• Mangoes also contain vitamin C which helps the body to produce collagen, a protein in skin and all connective tissue.
• Figs are good for easing constipation which can be a cause of skin problems.
• Grapefruit, lemons, summer berries and beetroot are all high in flavonoids which strengthen the fine capillaries in the skin.
• Oats are packed with vitamin B which is good for dull skin that is dry.
• Wholegrains, onions, carrots and potatoes contain the mineral silica which is good for skin because it aids healthy collagen.
• Nuts, seeds, avocadoes and fish contain natural fats which keep skin cells moisturised and help them hold onto water longer, so they oil your skin from the inside out.
• Almonds are packed with vitamin E and a high- fibre food so they help the body eliminate waste products to keep skin clear.
• Lettuce, spinach, green beans and cauliflower contain folacin, a B vitamin that keeps hair shiny and healthy.

Foods that are bad for you sking
• Sugar – because it causes your metabolic rate to rise quickly, which is aging for body and skin.
• Refined flour – foods such as breads, pastas, rice, cakes, biscuits cause aging.
• Salt – because it dehydrates the skin.
• Foods that have been fried, barbecued or smoked – these processes release free radicals which age skin.
• Alcohol – because it dehydrates the body and skin.
• Caffeine – because it dries out the body and skin.
• Painkillers – these make your skin look dull.
• Fats – the wrong kinds are saturated fats and hydrogenated or trans-fats which cause aging.

Include food in your beauty routine
• Mix oats, natural yoghurt, honey and a beaten egg white together to make a gentle face mask.
• Use an avocado as a moisturiser – mash the flesh and rub into the face and neck. Rinse after 15 minutes.
• Rub peaches over patches of dry skin.
• Massage honey into rough skin.
• Grapes are a good wrinkle remover. Crush half a grape over crows feet and lines around your mouth and leave on for 20 minutes before rinsing.
• Mashed banana spread all over the face is a fabulous anti-wrinkle treatment.
• Lemons work as a bleaching agent and remove blotches from skin. Mix the juice of half a lemon with one beaten egg white and spread on the face like a mask.
• Grated raw potato wrapped in cheesecloth is a great way to lighten dark circles under eyes. Leave on eyelids for 15 minutes before applying eye cream.
• Use cucumber slices over your eyes for a quick pick-me-up.
• Use warm olive oil to strengthen nails – soak for a few minutes.
• Use beer to rinse your hair for great shine.