The 7 top foods to help make you looks years younger – and they all cost under £3

THE saying ‘you are what you eat’ very much applies when it comes to your skin.

Your complexion can often be dependent on what you put in your body – your skin looks duller and dryer if you’re drinking water, while sugary treats can sometimes lead to spots.

Dr Wafaa El MouhebbDr Wafaa El Mouhebb shared seven things you can eat that could combat skin ageing[/caption]

You might think creams and products are the only way to address these problems and general skin ageing.

But according to skin expert Dr Wafaa El Mouheb, there are a few foods that can boost your skin’s appearance and even help combat signs of getting older.

“The skin is a hungry organ, needing a wide variety of nutrients to stay healthy,” she told Sun Health.

From seafood to chicken and avocados, the cosmetic dermatology physician and skin doctor at Dr Wafaa Clinic shared seven ways to eat your way to an ageless face.

1. Seafood for antioxidants

“When we think of antioxidants, we often think of brightly coloured veggies and fruit,” Dr Wafaa told Sun Health.

But seafood, such as salmon, lobster, krill – a kind of crustacean – crayfish, brown crab meat and prawns, contain a potent antioxidant called carotenoid astaxanthin, she explained.

This powerful nutrient is naturally bright pink or red, which is what gives these foods their distinctive colour, the skin doctor added.

Crab and lobster can be on the pricey side, but a pack of cooked and peeled prawns will cost you just just £2.39 at Aldi.

As for salmon, nab a fillet for £2.75 at Tesco.

“Astaxanthin is an incredible naturally occurring nutrient that should get more attention for the skin,” Dr Wafaa said.

“Its anti-inflammatory properties are great for protecting fatty membranes found deep within our skin, which helps to keep it hydrated, bouncy and dewy.

“Helping to keep skin hydrated is essential for preventing premature signs of ageing, and discouraging wrinkle formation.”

Dr Wafaa added: “Astaxanthin has even been found to be up to 6,000 times more potent than vitamin C for its antioxidant properties.

“As well as this, studies have found that it can help with UV induced skin deterioration or sun damage, possibly because of its powerful antioxidant activity.”

2. Citrus fruits and leafy greens for vitamin C

Though it’s less powerful than astaxanthin when it comes to antioxidant properties, vitamin C plays an integral role in collagen synthesis, Dr Wafaa said.

The nutrient’s antioxidant properties can also help neutralise free radicals that can damage skin cells and contribute to premature ageing, she added.

“To ensure you are getting enough vitamin C in your diet, eat citrus fruits and plenty of leafy greens, such as spinach and kale,” the skin doctor advised.

Opt for oranges – just 30p a piece at Tesco – while a bag of kale will set you back 79p at Sainsbury’s.

“For better skin health, we should be aiming for seven to 10 portions per day,” Dr Wafaa said.

But she noted: “Whilst vitamin C can help promote collagen synthesis, it’s important to note oral collagen does not stimulate dermal collagen.

“This means that consuming collagen through food doesn’t directly increase the production of collagen within your skin’s dermis.

“The dermis is the deeper layer of skin where most of the collagen responsible for its structure and elasticity resides.”

Instead, cosmetic treatment like collagen stimulating injections – including Hyper-diluted radiesse or Sculptra – are the most effective way of boosting collagen production in your skin.

Dr Wafaa advised you see reputable aesthetics practitioner to do this safely and book in for a skin consultation beforehand to get a detailed assessment of your skin.

3. Poultry for zinc

“Immune booster, energiser, mood elevator, you name it; zinc tends to be involved with anything important in the body,” Dr Wafaa told Sun Health.

“The skin is no exception and uniquely, zinc seems to work to discourage spots coming by helping to balance hormones and normalise testosterone levels.

“Zinc is also essential for the production of collagen, which ultimately is what heals the skin after we have had spots.

“Often people complain that spots and small scars heal slowly, or leave discolouration or pigmentation and zinc can really help with this.”

Eating chicken, turkey, duck, or goose is a good way to get zinc from your diet – a whole chicken will cost you £2.96 at Sainsbury’s.

But if you’re vegetarian, you can also source the nutrient in sunflower or pumpkin seeds, both available at Sainsbury’s for £1.20 or under.

Dr Wafaa emphasised that eating zinc-rich foods won’t be a cure-all for healing scarring and that the process can take “an incredibly long time”.

If you’re really struggling with dark spots and scars, the physician suggested you could try having a a medium-depth medical-grade chemical peel that is suitable for all skin types.

“Look for ingredients such as kojic acid, glutathione and retinoic acid in your peel which can help neutralise melanin, reducing the visibility of sunspots, post acne hyperpigmentation, freckles, and melasma,” she advised.

4. Eggs for biotin

Biotin is a B vitamin, also known as vitamin B7, which is water-soluble – meaning it dissolves in water and isn’t stored for long-term use.

Once your body has enough water-soluble vitamins, any excess is excreted through urine, so it’s less likely for biotin toxicity to occur from dietary sources, Dr Wafaa explained.

“Therefore, increasing biotin in your diet is generally considered safe,” she said.

On the other side of the spectrum, not having enough of the nutrient “can lead to brittle nails and hair, scaly skin and dry eyes”.

Dr Wafaa advised you opt for eggs to increase biotin in your diet.

Whole cooked eggs especially can provide about 27 per cent of your recommended daily biotin intake. A pack of six will set you back £1.30 at Tesco.

But raw egg whites have an enzyme called avidin, which blocks the absorption of biotin, she added.

“Eggs are also a good source of protein and provide a complete range of amino acids and omega-3 fatty acids,” she said.

5. Avocados for vitamin E

Avocados – available for 75p at Tesco – are packed with healthy fats and vitamin E, which help to moisturise the skin and prevent water loss, Dr Wafaa said.

“By maintaining the skin’s natural moisture balance, this contributes to a smoother and softer skin,” she explained.

“Vitamin E is also a potent antioxidant, helping to defend the skin against oxidative stress which occurs when our bodies produce high levels of potentially harmful molecules.

“Oxidative stress can lead to premature ageing, chronic inflammation and in worst cases, skin diseases such as cancer.

“By helping to neutralise free radicals in the skin, antioxidants like vitamin E found in avocados help protect the skin from these harmful effects.”

6. Nuts for omega-3 and omega-6 fatty acids

Do you suffer from redness, soreness, and itching?

These can be caused by inflammatory reactions in the skin and can be a sign of systemic inflammation if you often experience them.

Unfortunately, certain foods can make this worse.

Sugar, fatty and processed meats, dairy and white carbs are major culprits, Dr Wafaa told Sun Health.

But nuts – such as almonds and walnuts – contain essential fatty acids, like omega-3 and omega-6 fatty acids that can help help to reduce inflammation in the gut and skin, Dr Wafaa said.

They can regulate the skin’s oil production, improve hydration and minimise the appearance of fine lines, she explained.

Grab a pack of almonds at Aldi for £1.35.

“Omega-3s can also help soften rough, dry skin, and have a soothing effect on irritation and dermatitis to support a healthy complexion,” the doctor added.

Snacking on a handful of nuts might not appeal to everybody.

The skin doctor suggested you also add the to salads, yogurt and smoothies.

Other food sources for these essential fatty acids also include salmon, chia seeds, soya beans and flaxseeds.

7. Drink plenty of water to hydrate

Health experts are always banging on about how important water is, but it can truly make a difference to the appearance of your skin.

According to Dr Wafaa, “water is like fertiliser for your skin”.

“When you drink enough, it’s like giving your skin cells a regular drink, keeping them plump and healthy,” she said.

“Hydrated skin prevents your skin from looking tired, dull, and grey.

“When skin lacks moisture, fine lines and wrinkles may appear more noticeable and dehydrated skin can develop rough, flaky patches.”

So making sure you’re drinking enough – about eight to 10 glasses a day – can help the skin appear more supple and smooth, as well as support the synthesis of collagen.

“Collagen is a structural protein that provides support to the skin, helping it maintain its elasticity and firmness,” Dr Wafaa explained.

Having an extra cup when you remember can also help maintain good blood circulation, ensuring that nutrients and oxygen reach the skin cells efficiently, she added.