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January is all about abstinence. As Fiona Adams explains, however, there are some things you don’t need to cut out
January is never a good time to look in the mirror. Full-length ones should be avoided at all costs. If, however, you should catch a glimpse of a pale, puffy creature dimly recognizable as your face, it’s time to take action.
Eating may be the last thing on your mind, but there are ways of feeding yourself back to your best. Don’t worry, I’m not asking you to go all Gwynie on me with wheatgrass and goji berries, but by incorporating more of certain common ingredients into your everyday diet you could work wonders.
Try the following...
Tomatoes: As Jeanette Winterson once wrote, oranges are not the only fruit. Indeed tomatoes, those fruity interlopers, are among the best foods that could ever pass your lips. They are rich in lycopene, a powerful antioxidant that helps reduce the risk of sunburn and aids skin recovery from sun damage. Lycopene fights free radicals, which age the skin, and also has some anti-carcinogenic properties. And if the idea of raw tomatoes in winter doesn’t excite you, fear not – cooked ones are better!
Broccoli: Veggie-phobes should look away now, or else face their fear and get stuck in. These vibrant florets (you only need two as part of your five-a-day quota) are not only rich in antioxidants like vitamin C – which helps with the absorption of iron – and lutein, but are also a good source of folate (pregnant ladies, take note). Your January face will love it too, as it contains anti-carcinogenic sulforaphane to stimulate skin cells.
Avocado: Before you start shrieking about calorie and fat content, no one is asking you to consume your own body weight in avocados. But the fact is that these vibrant pears are a great provider of potassium and vitamin E anti-ageing properties that help skin healing – particularly good if you suffer chaps and dryness in the winter weather. Incidentally, the fat is healthy monounsaturated and avocados are also a good source of fibre.
Watermelon: Yes, I know it seems to consist mainly of water (although, as Dr Murad likes to advise, ‘eating’ your water is one excellent way of boosting skin hydration). But this jewel-like fruit, like tomatoes, is also rich in lycopene and contains vitamins C and A, as well as potassium (very good indeed for lowering blood pressure). The bonus, as if you really needed one, is that watermelon is also low in calories.
Nuts: Sadly, I do not advise you to tuck into that last bag of salted cashews lurking at the back of the cupboard. Plump instead for walnuts packed with zinc and omega-3, which help boost learning and memory. Or Brazil nuts, which contain selenium that helps the body fight certain cancers. These two nut warriors are great for hair too, as are cashews, pecans and almonds. Of course, nuts are also high in calories, so don’t go wild.
Beetroot: Beloved by MasterChef contestants, who pickle, primp and poach it, this orb-like vegetable in its crimson, gold and white varieties is a veritable nutrition bomb. Not only does it pack potassium, magnesium (which helps lower adrenalin levels, facilitating sleep), iron, vitamins A, B6 and C, folic acid and antioxidants aplenty, but it has also been proven to lower blood pressure.
Fish: Not breaded and fried (sorry), but the oily kind such as salmon and mackerel, with omega 3. Not only do they help reduce blood clotting and inflammation, but the fatty acids keep skin moisturized by boosting the amount of water the cells can absorb.
Garlic: Once derided as a smelly ingredient only used in ‘foreign cooking’, garlic is now one of our best-loved flavours – and for good reason. It tops the National Cancer Institute’s list of potential cancer-fighting foods, while its antioxidant content helps to protect against heart disease and lower cholesterol and blood pressure. Throw in vitamins C and B6, manganese (helps to control blood sugar) and selenium, and we’re talking health in a bulb.
Dark Chocolate: Ah, now I’ve got your attention… yes, dark chocolate (look for at least 60% cocoa content) is lower in fat and sugar than a regular bar of Cadbury’s, reportedly carries heart-healthy antioxidants and may be able to lower blood pressure too. Remember though: moderation is the key
Tumeric: Midwinter is curry time, and this golden-hued spice is the perfect ingredient for winter skin. Its anti-inflammatory properties can ease psoriasis and eczema, and it has been shown to speed up healing when applied directly to wounds. Don’t try this at home though!
