Despite all the advances in the beauty industry, nothing prevents aging better than good nutrition. And when it comes to maturing skin, as the phrase goes ‘you are what you eat.’

Good quality fatty acids encourage our skin cells to renew themselves and produce more moisture, while fighting wrinkles. Antioxidants protect our skin from free radicals that cause wrinkles and pigmentation. Unfortunately our bodies are not capable of synthesizing these elements on their own. Therefore, we must add them to our diet. Eating super-foods is probably the most efficient and cheap way to do this. So here’s the list of the most nutrient-rich foods, which aren’t just beneficial for our health but also help us tackle aging:

1. FLAX SEEDS

Flax Seeds are one of the most nutrient dense foods on the planet and nature’s richest source of essential Omega 3. Apart from Omega 3, they’re rich in Protein, Fiber, Selenium, Vitamin B1 and Magnesium.  Flax Seeds also contain a good amount of Vitamin B6, Iron, Potassium, Copper and Zinc. There are a lot of incredible health benefits from incorporating Flax Seeds into your diet. Besides improving your skin, Flax Seeds can help you to control high blood pressure, lose weight by increasing your metabolism and improve digestion.

How to eat them

You can add Flax Seeds anywhere as they don’t have much taste. I find that their texture works best in salads.

To get the most out of Flax Seeds, make sure you consume them crushed, milled or cracked. Our bodies can only digest Flax Seeds and benefit from their many nutritional qualities if their shells are broken. Be sure to buy them in vacuum-sealed foil packaging. Once the packaging is open, keep it refrigerated, firmly closed after each use, and consume within two weeks. This is because the exposed oil in ground flax oxidizes rapidly and can go rancid within days.

2. HEMP SEEDS

Shelled Hemp Seeds are personally my favourite because they’re not just nutritious but taste great too! They help fight aging, improve digestion, balance hormones and boost your metabolism.

Hemp Seeds are extremely rich in protein, as more than 25% of their total calories are from high-quality protein. That is considerably more than any other super-food. Needless to say, they are a great protein alternative in a Vegan or Vegetarian diet. But most importantly when it comes to anti-aging, this “perfect protein” doesn’t only contain all 20 amino acids, but also each of the 9 essential amino acids that our bodies cannot produce. Amino acids supply nutrients to nourish the skin, hair and nails from within the body. They help to strengthen connective tissue and keep skin smooth and elastic, nails firm and hair strong.

Moreover, Hemp Seeds are a great source of  Omega-3 and Omega-6 (GLA) fatty acids. GLA ensures that our skin stays supple, firm and smooth by preventing water loss and reducing inflammation.

How to eat them

If you like pine nuts, you’ll love the taste of Hemp Seeds. I eat them with my porridge at breakfast, in salad, yogurt or on their own.

3. CHIA SEEDS

Chia Seeds benefits include healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles and more. No wonder, Chia Seeds have become one of the most popular super-foods in the health community.

The reason Chia seeds are so beneficial is because they are rich in fiber, omega-3 fats, protein, vitamins and minerals. But apart from this, Chia Seeds are a rich source of anti-oxidants. Antioxidants speed up the skin’s repair systems and protect our skin cells from the effects of free radicals, which basically means fewer wrinkles.

How to eat them

Chia Seeds have virtually no taste. When raw they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, often added to baked goods like bread, porridge and muffins. Chia Seeds can absorb up to 27 times their weight in water. Therefore, if you are mixing them with yogurt or other liquids, expect a gel like consistency. I like to mix mine with bio yogurt leaving them to soak for a couple of hours.

4. GOJI BERRIES

Sun-Dried Goji Berries are loaded with beta-carotene, which our bodies convert to Vitamins A and C. Vitamin A (retinol) is essential for healthy looking skin. Vitamin C works in two ways: as an antioxidant, as well as a booster of collagen formation — both of which are important to preserving and maintaining our skin’s youthful appearance.

Moreover, Goji Berries contain two very important skin antioxidants – Heme oxygenase-1 and Metallothionein, which boost your photo-immune protection. Some studies have shown that drinking juice made from Goji Berries significantly increases your protection against free radical damage from the sun. Hence, fewer wrinkles and less pigmentation!

How to eat them

I love Goji Berries in muffins or porridge as they also add an extra sweetness to the food and taste similar to raisins.