Ready THE steady glow diet
FORGET expensive skincare products and salon treatments, the key to anti-ageing could be on your dinner plate. According to nutritionist Madeleine Shaw, packing your diet with the right ingredients means you can eat your way to younger-looking skin.
Madeleine, 27, who counts former Made In Chelsea star and fashion guru Millie Mackintosh among her celebrity clients, says that when it comes to skin, no lotions and potions can compete with a healthy diet.
“A question that I get asked regularly is, ‘What foods can I eat to help my skin?’” she says.
“You can buy the most expensive creams in the world but if you’re not eating right it will show up in your complexion.”
But with supermarkets bursting with healthy eating ideas, it can be hard to know which to choose.
“All foods have their own nutritional qualities but some trump the rest when it comes to skin-glowing benefits,” adds Madeleine.
Here are her top 10 superfoods for a radiant complexion.
SALMON
Benefits: Not only does it taste delicious every way you cook it but salmon is also a nutritional powerhouse. It’s packed full of omega-3 fatty acids which strengthen the skin’s membranes, magnesium, selenium and all the B vitamins. Selenium is an amazing antioxidant that helps to reduce skin ageing and also treats acne. How to eat: Marinate a salmon steak in chilli and garlic before barbecuing it.
Salmon is also lovely when poached and served with new potatoes. Alternatively eat the smoked variety on rye bread for breakfast.
KALE
Benefits: Of all the super-healthy leafy greens, kale is definitely the king.
It’s loaded with skin-friendly vitamins, minerals, fibre and antioxidants.
Kale is a good source of vitamins C, A and K1. Vitamin C is well known as a treatment for colds but it also helps fade pigmentation marks and stops inflammation in its tracks. How to eat: Rub the leaves in oil and bake them at a low heat to make crisps or saute chopped kale and eat alongside a juicy steak.
Alternatively use the leaves as wraps and fill with avocado, radish, salmon and toasted sesame seeds.
SEAWEED
Benefits: There are thousands of different plant species in the ocean, some of which are incredibly nutritious. Seaweed is particularly high in minerals such as calcium, iron, magnesium and manganese. Calcium is a skin saver as it increases cell renewal, lipid-barrier function and antioxidant protection.
One of the biggest benefits of seaweed, however, is its high iodine content. Iodine is a mineral that is used to make thyroid hormones, which regulate the metabolism. How to eat: Steam first then add to a stir-fry, team with some sashimi to make nori rolls or sprinkle on a miso salad.
GARLIC
Benefits: This pungent ingredient contains high levels of vitamins C, B1, B6 and minerals including calcium, potassium, copper, manganese and selenium.
It is also loaded with antibacterial and antifungal properties that help unblock pores and reduce breakouts. How to eat: Peel and crush into stir-fries, roast whole with your Sunday joint or add chopped raw garlic to dressings.
SHELLFISH
Benefits: Clams are one of the richest sources of vitamin B12 with 100g providing a whopping 16 times the recommended daily amount.
Vitamin B12 is essential for a beautiful complexion as it helps repair skin cells.
Clams also contain lots of other vitamins and minerals including vitamin C, other B vitamins, potassium, selenium and iron. How to eat: Whip up a tasty garlic and white wine sauce and steam mussels or clams in it. Or you could pan-fry some prawns with garlic and chilli.
BLUEBERRIES
Benefits: Blueberries stand out in the fruit department. They are packed with powerful antioxidant substances that protect the skin from sun and pollution damage. How to eat: Add fresh blueberries to muffins and porridge, snack on them whole or blend them into a smoothie.
EGGS
Benefits: Whole eggs are so nutritious that they’re referred to as nature’s multivitamin. Eggs also contain collagen, a tried and trusted skin anti-ageing ingredient. How to eat: Pop a fried egg on top of a roasted corn salad or scramble your eggs with chopped coriander and chilli then serve with sourdough toast.
RAW CACAO
Benefits: Raw cacao contains high levels of fibre, iron, magnesium, copper and manganese. It also contains an amazing range of antioxidants that help to protect the skin from sun damage. How to eat: Blend into a smoothie if you fancy a chocolate fix, add a pinch to bolognese sauce to bring out the flavour or sprinkle over desserts for a rich, decadent finish.
TURMERIC
Benefits: Turmeric contains compounds called curcuminoids, which have powerful anti-inflammatory effects and are also very strong antioxidants. How to eat: For a delicious drink, add turmeric, ginger and cardamom to warm or cold almond milk. Turmeric gives a rich colour to curries or you can mix it with chicken mince to spice up your chicken burgers.
OYSTERS
Benefits: A 100g portion of oysters supplies an impressive six times the recommended daily amount of zinc and twice the recommended daily amount of copper. Zinc has been linked to helping clear up acne and repairing damaged tissue. Oysters are also good sources of vitamins B12 and D. How to eat: Treat yourself to some freshly shucked oysters. They are best served on a bed of crushed ice and eaten raw. They are delicious with lemon juice but you can also add some vinegar and red onion for a bit more of a kick. ●