Age backwards with these 6 vitamins and minerals

Zinc

When it comes to anti-ageing, zinc isn’t the first mineral to pop into many people’s minds. However, one of zinc’s primary functions is to aid healing within our bodies, and that includes our skin barrier. By creating a strong, stable skin barrier, we are both protecting our skin from external free radicals and helping our bodies repair and replace damaged cells.

We asked clinical nutritionist Annie Davis for her opinion on this lesser-known mineral. “Zinc is essential for skin repair and regeneration. It also helps to reduce inflammation and supports the production of collagen and elastin, which are important for youthful skin,” she says.

How to increase your zinc intake through food

The recommended daily dose for adults is around 6 to 12 mg per day and it’s safe to say many of us will already meet this target in our daily lives. If you’re looking to increase your zinc levels, choose foods such as oysters, pumpkin seeds, chickpeas, lentils, and beef. You can also find zinc in tofu, tempeh, whole grains and fortified cereals.

Polyphenols (such as resveratrol)

Polyphenols are micronutrients which naturally occur in plants. There are over 8,000 polyphenol compounds and many of them are found in our daily diets. Not only can they boost digestion, brain health and prevent type 2 diabetes, but they also contain antioxidant properties – crucial for fighting signs of ageing.

With over 8,000 polyphenols out there, we asked Annie Davies to narrow down the best polyphenol for anti-ageing. Annie says: “Resveratrol, found in the skin of grapes, is particularly known for its anti-ageing effects, as it can protect the skin from sun damage, reduce inflammation, and improve skin elasticity.” 

A study from 2022 supports this, finding resveratrol “protects the skin against the harmful effects of type B ultraviolet radiation, which is the main factor in the skin ageing processes.”

How to increase your resveratrol through food

Spanish red grapes contain the highest level of resveratrol and the best news is red wine does too! Of course, alcohol has huge detrimental effects to both our health and anti-ageing but some studies suggest small amounts may be beneficial.

Peanuts are also considered one of the highest resveratrol foods, with a boiled cup of peanuts providing as much resveratrol as a glass of red wine. Peanuts also contain omega-3 and other nutrients, making them an anti-ageing superfood. Annie also offered “berries, dark chocolate, green tea” as rich resveratrol alternatives.

Curcumin (Turmeric)

It’s no secret that turmeric has multiple health benefits and it has been used for medicinal purposes since 500 BC. It’s not turmeric itself which has anti-ageing properties but the active compound it contains, most commonly known as curcumin.

Curcumin is sold as a herbal supplement, food colouring, food flavouring and even a cosmetic product. Importantly, the chemical structure of curcumin can neutralise free radicals. Annie explains: “Curcumin has powerful anti-inflammatory and antioxidant properties. It helps to reduce skin inflammation, protect against UV damage, and promote overall skin health.”

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