Declaration: IAS Aging Matters Magazine is intended for IAS private members (and therefore is not intended for the public). It focuses on the latest international nutritional, hormonal and drug therapies to help combat the signs of aging. If you continue to use this site we will assume that you have read and agreed to the full declaration.

Read the full declaration

Your diet and premature ageing skin – every story has two sides

August 15th, 2022

Every story has two sides, including your ageing skin – the inside and the outside. Cleansers, toners, moisturisers and oils are only 50% of the story – great skin starts from within. Studies have revealed there is a definite link between what you consume and premature ageing in general.

What should you be eating to help delay your skin’s ageing process? We tell all. 

Dermatologists and other experts say that eating fruit and vegetables is the safest and healthiest way to combat dull complexions and fine lines. Sagging skin, pigmentation and wrinkles can be helped by eating the right foods and by staying hydrated. Eating a balanced diet rich in nutritional, natural products can nourish your skin so a glowing complexion can come from within your body and can be enhanced by good skincare products and a healthy lifestyle. 

Are you a healthy eater or is an improper lifestyle in a fast-paced society coupled with the high cost of functional natural food preventing you from consuming a nutrient-rich diet? 

We would all love to maintain youthful-looking skin. To do that, we should eat a diet filled with antioxidants, vitamins, minerals and proteins. The things that can help to slow down the ageing process and improve overall health. Breaking down free radicals in the body is key to an anti-ageing regime. Antioxidants, vitamins, minerals and proteins are what we need to do the job. 

What are free radicals?

Free radicals are unstable atoms in the body, bonded to other atoms or molecules. The unstable atoms develop during our breathing process. When we breathe in, we take in oxygen which is burned in the cells in our bodies. It’s the energy factory for each cell. That process isn’t entirely efficient. Some oxygen remains not burned and those that remain become free radical atoms known as superoxides. We can’t stop the production of free radicals completely because we need to breathe in oxygen. What we can do is consume natural products or supplements that can help to break down free radicals. As we age it becomes more important that we do that because free radicals can be responsible for diseases such as cancer. 

Are you struggling to afford fresh produce? 

Opting for frozen fruits and vegetables can save money and be more healthy in some cases. Freezing fresh produce helps retain the nutrient content. Nutrients can get lost in fresh food preparation and cooking. 

Whether you’re walking down the fresh or frozen food aisles at the supermarket, look out for the following highly nutritious and most relevant anti-ageing fruit and vegetables.

  • Wonderful watercress

It’s a hydrating leafy green that contains calcium, potassium, manganese, phosphorous, and vitamins A, C, K, B-1 and B-2. It is classed as an internal skin antiseptic and increases circulation helping the delivery of nutrients. 

It offers enhanced oxygenation of the skin. Take a look at these wonderful watercress recipes

  • Ding dong! Red bell peppers

This versatile vegetable is loaded with antioxidants and has a high vitamin C level to help with collagen production. It also contains the all-important carotenoids. These help to protect the skin from sun damage, pollutants and toxins. Try these delicious pepper recipes. There’s everything from stews to stir-fries

  • The tropical fruit papaya

Papaya is a superfood rich in antioxidants, vitamins and minerals which improve skin elasticity and reduces the appearance of fine lines and wrinkles. Papaya contains enzymes called papain and chymopapain which help with digestion and act as an anti-inflammatory agent. It helps the body to shed dead skin cells. Bring a tropical taste to your table with these papaya recipes

  • Berry nice blueberries

Blueberries are rich in vitamins A and C and contain age-defying antioxidants called anthocyanin. They are powerful sources of antioxidants that protect the skin from damage due to toxins, pollution and sun stress preventing collagen loss. Create a quick and easy smoothie or a delicious sweet treat with the superfood blueberries. Add them to porridge or an ice-cold gin and tonic.

  • Broccoli is the powerhouse of vegetables

Broccoli is an anti-inflammatory and anti-ageing vegetable full of vitamin C and K. It contains fibre, folate, lutein and calcium. It’s a valuable vegetable that can be eaten raw or cooked. Broccoli can alter the method genes are expressed and be part of a prevention plan for diseases like cancer. It can be eaten raw or included in your diet plan using it as a side serving or in pasta dishes for example. See how you can incorporate broccoli into your dishes here

  • Go nutty for your skin 

Nuts are high in unsaturated fats, fibre and protein, especially almonds, cashews, walnuts and peanuts. They are a good source of vitamin E, and excellent for skin tissue repair and retaining moisture. Nuts help protect the skin from UV rays and strengthen skin membranes. Go nuts for these delicious nutty recipes

Be nut allergy aware – nut allergies are when the body’s immune system overreacts to the proteins found in nuts,inhale%20can%20bring%20it%20on

  • The gut-loving yoghurt

Yoghurt is high in calcium and aids digestion. Whether it be Greek or the regular kind, it contains lactic acid, an organic compound that helps to reduce the appearance of wrinkles and fine lines. It helps to tighten and shrink pores in the skin preventing it from being dry and dull. Yoghurt is great for breakfast, dessert or as an ingredient for dips or frozen treats. Have a look at these yoghurt recipe ideas

  • The versatile avocado

Avocados are great in salads and dips. They are a real treat mashed on toast topped with a poached egg. Avocados contain natural oils and anti-oxidants to nourish, soften and hydrate skin. They fight free radicals protecting the skin from the inside out. Avocados are a rich source of vitamin A and E and they aren’t just for savoury dishes, take a look

  • Yay! Red wine 

Like all alcohol, it should be drunk in moderation. Those who love the grape will be happy to know that red wine pumps anti-oxidants into the body such as tannin, flavonoid and resveratrol. In doing so, it corrects any collagen and elastic fibres deficit. Check out 16 of the best bottles of red wine in 2022.

  • Tomato, tomayto 

Whichever way you say it, this fruit, yes, it’s a fruit, is rich in antioxidants. It can slow down the oxidation process taking place in the body which is a leading cause of ageing. Best eaten when cooked because the cooking process boosts the power of the antioxidant properties. Get a good source of anti-oxidants with these 65 tomato recipes

  • Lentils and beans mean business 

Lentils and beans contain essential collagen-boosting vitamins, protein, complex carbohydrates and fibre. They are an important component in the production of hyaluronic acid in the body which is a powerful anti-ageing substance. Here are lots of lentil and bean recipes, from baked beans to bean soup, burritos, bean tacos, salads, vegetarian recipes and more

Do you want to eat more healthily but are living on a tight budget? Here are 10 top tips on how to save money when buying fruits and vegetables.

  1. Grow your own! It’s an obvious choice, however, it may be impractical unless you are lucky enough to have an area in your garden to grow your fruit and vegetables. Does it appeal to you? Find out more about growing fruit and vegetables.
  2. Look out for discounts! Supermarkets have special offers on fruit and veg so keep your eyes peeled. Visit a local outside market at the end of the day when they sell off produce at a cheaper price.
  1. Opt for imperfect options. Misshapen fruit or vegetables are just as nutritious as perfectly formed. Some supermarkets have started to offer misshapen products at a cheaper price, for example, ‘wonky carrots’. The wonky scheme was launched in the UK in 2016 and a leading supermarket chain has said it has saved a lot of waste.
  2. Look everywhere! Supermarkets are clever because they position their most profitable produce at eye level on their shelves. If you are choosing tinned fruit and vegetables, look at the lower shelves where they tend to put the cheaper options. 
  3. Avoid prepared fruit and vegetables. Sometimes it’s easier for people to buy pre-cut fruit and vegetables which not only is more expensive but a lot of nutritional value is lost when cutting, slicing, chopping or peeling fruits if not eaten straight away. 
  4. Avoid bagged salad. How many times have you bought a bag of pre-prepared iceberg lettuce and, a day later, the leaves have started to wilt or go brown? By choosing whole lettuce, you can remove leaves as and when you want them so the lettuce will last longer and spread further. Studies have shown that bagged salad can be a breeding ground for bacteria.,leading%20cause%20of%20food%20poisoning.

  1. Be careful with bulk buying. Unless the product you are buying can be frozen, avoid bulk buying because there’s nothing worse than having to throw away fruit and vegetables that have gone mouldy and are no longer edible.
  2. Never waste! Use any fruit or vegetables that are past their best to make a smoothie, casserole or roasted. 
  3. Make a list. Visiting a supermarket especially when you are hungry, can cost more than you budgeted for. It’s easy to get persuaded by deals and bargains on things you wouldn’t normally buy. Take a shopping list and stick to it. A well-thought-out grocery list can make life cheaper.
  4. Shop local. Do you live near an outside market? It’s worth visiting later in the day when the market stalls are starting to pack away and owners are selling off the last of the fruit and veg at a cheap price. Smaller shops rather than supermarkets also have special offers, especially if they use local suppliers of very fresh fruit and vegetables that have a short shelf life. 

There are always two sides to a story and when it comes to premature ageing, focusing on what you put inside your body and the regimes you choose that make a difference to the outside of your body could slow down your ageing process. In conclusion, eat a balanced diet, stay hydrated, sleep well, exercise, look after your physical and mental well-being and reap the benefits. 

Why not try?  ACF228. It is a complete anti-oxidant formula which releases ‘free radical scavengers’ that support the body’s natural defences. The capsules contain a blend of multivitamins and minerals as well as folic acid.

Thinking about mixing up your skin-care routine? Try Youth Gems:



Lost your password?