Tighten and plump the skin with nutrients from a combination of antioxidant and free radical fighting foods.

For centuries, mankind has been on a quest to reverse the aging process. Ancient civilizations have tried to create some variation of the “elixir of life.” In the 16th century, Ponce de Leon searched for the fountain of youth, and today we have plastic surgery, Botox and a countless number of expensive, chemically laden facial creams.

Unfortunately, these dangerous alternatives cannot reverse the aging process; nothing can. The fountain of youth does not exist, the “elixir of life” is a myth at best and plastic surgery, Botox and chemical creams are only a temporary, and extremely dangerous fix. To really get to the root cause of our youthful lust for perfect skin we need to focus on healing our own bodies through proper nutrition that will radiate outward.

Certain foods, especially fruits and vegetables, are powerful sources of free radical-fighting antioxidants. Free radicals damage cell walls and the genetic material within cells. Free radicals are hard to avoid as they are produced naturally in the course of everyday life.

Think about pollution, smoking, car exhaust, sunburn – all of these factors have a visible effect on aging. Aging on the outside such as wrinkles, dull skin and hair and aging on the inside such as deterioration of the heart and arthritis.

Luckily, eating good food is one way we can invest in preventing suffering from these ailments. Now, more than ever, it is vital that we choose food that is fresh and natural. By combining fruits, vegetables, nuts, whole grains, lean meats and spices we can achieve a diet full of life-enhancing nutrients.

“Free” Your Face with Foods Loaded with Vitamin C 

• Grapes
• Avocados
• Onions
• Radishes
• Almonds
• Cashews
• Sesame seeds
• Chicken
• Green tea

These foods high in vitamin C counteract free radical damage and maintain a glowing complexion. Vitamin C also helps produce collagen in the body, which in turn tightens and plumps the skin.

Recipe: Appetizer Avocado Dip

• Peel and mash 2 ripe avocados.
• Fold in 2 tablespoons fresh salsa and top with grated sharp cheddar cheese.
• Serve with black corn tortilla chips.

Food for Your Hair Contain Selenium, Iron and Zinc

• Prunes
• Spinach
• Watercress
• Swiss chard
• Almonds
• Shrimp
• Beef

The selenium, iron and zinc in these foods keep our hair healthy, prevent hair loss and breakage. Foods high in these nutrients also aid in making hair glossy and thick and help with premature aging and graying.

Recipe: Luncheon Watercress Salad

• 1 bunch watercress
• 1 bunch of fresh parsley leaves
• 4 sliced and peeled oranges
• 2 grated carrots
• 1/2 cup apple juice
• Toss all ingredients and drizzle apple juice over salad. Salt and pepper to taste. Make it a lunch by adding 4 oz. of lean chicken breast.

Eat Foods High in Calcium, Vitamin D, Magnesium and Potassium for Bone Health

• Yogurt
• Broccoli
• Spinach
• Pumpkin seeds
• Parsley
• Olive oil
• Cayenne pepper
• Ginger
• Turmeric

The above list of foods help to preserve bone health as we age. These vitamins are powerhouses at reducing high blood pressure and maintaining a healthy heart. Keeping your core system healthy adds to overall skin tone, skin elasticity and youthful posture.

Recipe: Kale & Mushroom Side Dish

• In a large skillet, sauté 1 pound of sliced portabella mushrooms in 2 tablespoons olive oil until tender.
• Add in 4 cups of washed and trimmed kale.
• Continue to sauté until kale is soft and tender.
• Sprinkle in 1 tablespoon of toasted sesame seeds. Serve immediately.

Foods High in B complex, E and A vitamins Fight the Sun

• Mangos
• Figs
• Beets
• Bell peppers
• Kale
• Spinach
• Ginseng
• Ginkgo biloba
• Wheat germ
• Whole wheat
• Sunflower seeds
• Walnuts
• Salmon

Maintain a strong immune system and prevent memory loss with any food from this list! This combination also reverses the effects of sun damage to your skin like age spots and wrinkles, helps renew skin cells and keeps skin moist and supple. The stuffed dessert fig recipe is one of my favorites!

Recipe: Stuffed Dessert Figs

• 6 fresh figs, halved
• Mix together 1/4 cup cream cheese, 1 teaspoon orange juice, 1 teaspoon honey and 1/8 teaspoon anise seed.
• Spoon a little of cream cheese mixture into each fig half. Serve and enjoy.

Moisturize with Foods Containing the Omega-3, -6 and -9 Essential Fatty Acids

• Flax seed
• Hemp seed
• Salmon
• Herring
• Sardines
• Oysters
• Albacore tuna
• Walnuts
• Fennel

Keep your brain alert and prevent high cholesterol and triglycerides with omega fatty acids. These essential fatty acids are a natural moisturizer for your skin from the inside out and also help heal varicose veins on the legs and broken capillaries on the face.

Recipe: Poached Salmon with Raspberry Sauce

• Bake 4 oz. salmon filet in oven until flaky.
• For sauce, mash 6 fresh raspberries and add to small sauté pan, stir in 1 teaspoon orange juice, 1/2 teaspoon honey, 2 tablespoons of balsamic vinegar. Heat sauce ingredients until they start to thicken. Pour over cooked salmon.

Consume High Fiber Foods For a Fresh Face

• Whole grain bread/pasta
• All types of beans
• Barley
• Quinoa
• Millet
• Oatmeal
• Blueberries
• Raspberries
• Strawberries
• Nuts
• Seeds

High fiber foods offer a sustained release of energy and weight control. An additional bonus is that these foods are extremely high in antioxidants, which is key to a youthful complexion and skin texture as we age.

Recipe: Breakfast Oatmeal

• Cook oatmeal and then top with 1/2 cup of blueberries, 2 oz of walnuts and sprinkle with 1 teaspoon of cinnamon. Enjoy a delicious and nutritious breakfast.