Food & recipes

Summer foods to turn back the clock

Tap into summer’s anti-ageing superfoods, for a year-round youthful glow

We all want to maintain a youthful glow as we age, and while it might be helpful to slather on the serums, part of what makes our skin look luminous is the nutrients we consume on a day-to-day basis. “Anti-ageing is about staying healthy,” says nutritionist Alice Yeates (aliceyeatesnutrition.co.uk), who specialises in addressing low energy and diabetes, one of the chronic conditions we pick up as we age, and that can really speed our physical decline. “It’s when we’re unhealthy that we age rapidly so the challenge is to eat well to support our bodies to stay well, and to recover faster.” Eating a varied, healthy diet rich in phytonutrients helps age-proof your body, while the processed foods that tempt us all from time to time will accelerate that ageing process. So here are some summer treats to supercharge that age-defying healthy glow…

Wonder greens

Summer is a really abundant time for leafy greens thanks to increased sunlight hours. Cheaper, fresher and therefore more nutrientdense than in other seasons, all manner of varieties can support your summer skin against the effects of time. “Kale, lettuces, cavolo nero, microgreens, spinach and leafy herbs are high in antioxidants and phytonutrients,” says Silvana de Soissons, author of Natural Skincare for All Seasons (£20, Pavilion). In particular she cites: “Vitamin A, for helping your body’s immune system; vitamin C for healthy skin (and improved collagen production) and bones; and vitamin K, which is anti-inflammatory, antioxidant and collagen promoting, helping to heal summer skin from over-exposure to sunlight.”

Fighting the visible signs of ageing via your diet choices should be considered the first step in your skincare regimen. “Green vegetables are also a rich source of minerals and trace elements: potassium, which is a water regulator for the skin; magnesium, which helps with its elasticity; and iron, which aids skin healing,” says Silvana. “The high content of balanced omega 6 and omega 3 alpha linolenic fatty acids found in greens are important components of skin cells, without which the skin would have a dry and aged appearance. Folate, also known as vitamin B9, is vital for the synthesis of amino acids, the protein building blocks we need to keep skin plump. Finally, green vegetables have a high water content and hydration is key to healthy skin.”

Maitake and porcini

We’re all familiar with the idea that oxidation – rust – impacts machinery as it ages, right? Well, a well-supported theory of ageing in humans points to the impact that oxidative stress, and the accumulative damage it causes in our cells, has on slowing our physiological functions. In fact, research suggests accumulative oxidative damage to our mitochondrial DNA may be a significant factor in normal ageing. So what can we do?

Two powerful antioxidants that protect against oxidative damage can be found together in wild mushrooms, delicious species of which grow in British woodlands and specialist farms at this time of year. Our wild summer ‘hen of the woods’ (better known by its Japanese name maitake) and late summer’s Italian porcini have been found by researchers at Penn State University to be “really packed” with glutathione (GLU) and ergothioneine (ERGO). Scientists draw a link between the relatively low incidence of age-related cognitive diseases in countries like Italy and France with high ERGO diets versus the prevalence of Parkinson’s and Alzheimer’s in low ERGO zones like the USA. Researchers note that mushrooms retain their antioxidant levels even after cooking, which also makes them easier to digest. Wild mushrooms may be higher in vitamin D than basic white buttons or closed cups but check supermarkets for ‘vitamin D-enhanced’ packs, produced with bright UV lamps to replicate the summer sun.

Heirloom tomatoes

One of the most fabulous harvests of late summer is homegrown tomatoes. The gloriously fragrant fruits elude us at other times of the year; imported tomatoes are often picked early and ripened (or not) in transit. Heirloom tomatoes – the large or colourful traditional varieties that pop up in delis, farm shops or from home growers – are more nutritious than common commercial varieties, packing more of the antioxidants (including vitamin C) that are so helpful in the battle against cellular ageing. Tomatoes have another anti-ageing trick. Lycopene, the bright carotenoid also found in red grapefruits, watermelons and most concentrated in a Southeast Asian melon called Gac, is protective against ageing sun damage to our skin. Research shows that skin reddening, UV damage and even skin cancers are less likely with regular tomato consumption. Unlike most other phytonutrients, lycopene actually intensifies with cooking, so snacking on raw tomato salads for antioxidants as well as cooked tomatoes for lycopene will catch all those great anti-ageing benefits.

Seasonal berries

You’ll know summer berries are a delicious part of a healthy diet, but did you know they help keep you young? Blackberries and blueberries could be particularly potent, and our wild native version have been supporting our ancestors’ wellbeing for centuries. “Blueberries are a great wholefood to support anti-ageing,” says nutritionist and wellness coach Lauren Burchell (holifitbylauren.com). “They’re an underrated superfood; an easily accessible fruit everyone can start adding into their diet today, especially for their anti-ageing properties. The deep blue colour of a blueberry comes from a key phytochemical and age-defying antioxidant called anthocyanin. In addition to fighting ageing oxidation, the vitamin C in blueberries helps promote cellular protection and protect the skin from free radicals as we age,” says Lauren. “They’re also rich in vitamin A, high in fibre and can be added to smoothies, fruit salads or have as a healthy snack on their own.” So, fill up on these superfoods and maintain a youthful glow whatever your age.

3 of the best

Nutritionist Paola Langella (shapesstudio.co) shares her pick of anti-ageing nutrients

Copper

“Copper helps with collagen formation, and can be found in dark chocolate, leafy greens and mushrooms”

NH loves: Bioglan Cacao Boost (£10.39 for 70g, bioglansuperfoods.co.uk), which packs copper and magnesium into this energising blend.

Vitamin E

“A potent antioxidant, vitamin E can be found in almonds, walnuts, cashews and Brazil nuts and hemp seeds”

NH loves: Organic Cacao Butter Drops (£9 for 250g, naturya.com), a source of vitamin E that protects against oxidative stress

Selenium

“Selenium helps to improve tissue elasticity,” says Paola. It also halts free radical damage that can lead to wrinkles. “Brazil nuts are a great source.”

NH loves: BetterYou Selenium + ACE Oral Spray (£14.95 for 50ml, betteryou.com)