A 2021 study showed that almonds reduced wrinkle appearance and pigmentation in light-skinned, postmenopausal women who consumed just over two daily handfuls of the nuts for nearly six months.
Carrots and other orange-red fruit and vegetables – such as tomatoes, red peppers, sweet potato, cantaloupe and apricots – have a cosmetic effect on (Caucasian) skin, enhancing its golden glow.
Luscious berries are chockful of anthocyanins – potent antioxidant and anti-inflammatory ingredients that protect against collagen breakdown.
Haddock, cod or any other white fish is packed with iodine, a nutrient the UK population is deficient in (we rank seventh among the 10 most iodine-deficient countries globally).
The red lycopene pigment in tomatoes is better known for its link to a reduced risk of heart attacks and strokes. But lycopene is also a natural sunscreen, working within our cells to protect against UV-induced sunburn and wrinkles.
In a study involving Swedes, Greeks and Australians, those with a higher intake of monounsaturated fat, particularly olive oil, had less wrinkling in a sun-exposed site (the back of the hand) than those who favoured butter and margarine.
This beloved green fruit is another rich source of skin-friendly monounsaturates. Avocados are also a good source of vitamin E, boosting antioxidant protection for skin cells from the inside out.
In one study, young women who were asked to drink an extra two litres of water a day saw increases in hydration that were enough to “positively impact normal skin physiology”.
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