6 of the best anti-ageing foods

Perfect protein

Skin is predominantly protein, however protein molecules are not absorbed through the epidermis into underlying tissues, so you need to supply proteins through the foods you eat. If you are deficient in protein, your hair, skin, teeth and nails will all suffer.

This key building block for the body is found in poultry, fish, eggs, meat, cheese, dried peas, beans, chickpeas, cereals and soy. Fish is a great and healthy source of protein; eat at least two portions a week.

If you love red meat, eat it sparingly and opt for lean cuts. Vegetarians can get their protein from soy products such as tofu and soya milk. Pumpkin, sesame and sunflower seeds are also packed with protein, fibre and many beautifying nutrients.

Wonderful water

Nearly two thirds of our body weight is made up of water. This is stored in the cells, outside the cells and in our body fluids. We need water to aid digestion and elimination, and when we don't get enough, toxins get trapped in our tissues, causing the complexion to deteriorate while prompting the start of the ageing process. There's no doubt about it, well-hydrated skin looks years younger.

Fabulous fats and oils

Excluding fats and oils, particularly the beneficial unsaturated variety, can be bad news for your looks. Fats are a must for getting moisture into the skin. Look out for HL cholesterol, the 'good' cholesterol, which has been shown in high levels to protect against heart disease.

Step up intake of safflower, corn, olive, peanut and canola oils, nuts, seeds and fish like salmon and mackerel. Use butter in moderation and choose unhydrogenated margarines, which have not been subjected to the solidifying process that causes them to behave like saturated fats.

Avocados contain the most potent anti-ageing combination - Vitamins E and C - which mop up ageing free radicals. If you don't like or eat fish, hemp oil is a good vegetarian source of omega-3 fatty acids. It's also rich in Vitamin E, a great antioxidant, and useful in preserving youthful skin.

Fantastic fish

Oily fish such as salmon, herring, mackerel and sardines are the main source of the important fats called omega-3 fatty acids.

These have a number of hugely beneficial anti-ageing properties. According to dermatologist Nicholas Perricone, author of The Perricone Prescription, a salmon-packed diet can help smooth out lines and wrinkles while lifting and firming skin.

Fish oil containing the omega-3 essential fatty acid EPA helps to prevent wrinkles and can delay the ageing process of the skin, according to research (published in the Journal of Lipid Research in 2005). EPA has also been reported to help reduce the negative effect of UV rays caused by over exposure to the sun. Aim to eat two portions a week.