Best recipe for ‘younger’ skin: Shave years off your age with meal plan that leaves women feeling 'fresh, regenerated and firm'

But is it also possible to tackle ageing from the inside out and eat your way to younger-looking skin? A skin expert and a nutritionist believe you can.

GB News spoke exclusively to the founder of skin health clinic Re/Skin Rebecca Elsdon about the best foods for younger-looking skin.

According to the skin guru, more youthful, brighter skin and optimum skin health can be achieved one meal at a time.

Breakfast

Avocado toast with poached eggs is everybody’s favourite brunch option. But not only is it delicious, it’s skin-boosting too.

Ingredients

Two slices of wholegrain bread

One ripe avocado

Two eggs

Salt and pepper to taste

Optional: lemon juice, red pepper flakes, microgreens for garnish

Skin whizz Rebecca explained that avocado is "rich in healthy fats and vitamins E and C, which are essential for skin health and keeping the skin looking fresh".

As for poached eggs, these contain protein and biotin, which "promote healthy skin cell regeneration".

Dermatologist Madeleine Gantz from Westlake Dermatology said: "Skin regeneration is the natural process by which skin sheds dead skin cells and replaces them with new ones."

Maintaining a high cell turnover rate is integral for those who wish to combat ageing skin.

She explained: "By stimulating [skin cell turnover], patients can reduce the appearance of fine lines and wrinkles, making skin look more youthful.

"A higher cell turnover rate can encourage increased collagen production, a protein responsible for maintaining skin’s elasticity and firmness."

Skin expert Rebecca advised skin care enthusiasts to enjoy their avocado and poached eggs on wholegrain bread as opposed to white bread.

Harvard Health advised people to "avoid" the consumption of refined carbohydrates such as white bread and pastries - or at least "limit them as much as possible".

According to the experts at Affiliated Dermatology, unhealthy eating habits can lead to inflammation of the skin.

This might manifest itself as dehydrated skin, with blood forming from cracks or fissures, thicker skin, redness or acne.

On the other hand, wholegrain bread is rich in antioxidant Selenium. Nutrition expert Joy Bauer explained that "selenium helps protect your skin against environmental damage and promotes elasticity and general skin health".

Lunch

Skin guru Rebecca told women to whip up a quinoa salad with roasted vegetables for lunch.

Ingredients

One cup quinoa, rinsed

Assorted vegetables (bell peppers, zucchini, cherry tomatoes, red onion)

Olive oil

Lemon juice

Fresh herbs (such as parsley or basil)

Salt and pepper to taste

Rebecca said: "Quinoa is a good source of protein and antioxidants, while vegetables provide vitamins A and C, and many crucial vitamins and minerals needed for skin health, repair and protection against free radicals."

According to the experts at Environ Skin Care, the benefits of vitamin A are plenty. They said: "Vitamin A helps to speed up healing, prevent breakouts, support the skin’s immune system and promotes natural moisturising.

"It assists in promoting and maintaining a healthy dermis and epidermis - the top two layers of your skin."

Dinner

Baked salmon with steamed broccoli and sweet potato is the skin-boosting dinner of dreams.

Ingredients

Two salmon fillets

Two sweet potatoes

One head of broccoli, cut into florets

Olive oil

Lemon wedges

Salt and pepper to taste

Rebecca said that salmon is rich in omega-3 fatty acids, which help maintain a good skin barrier, skin cell health, and hydration.

Sweet potatoes are also packed with beta-carotene, which is a precursor of vitamin A, again essential for skin cell turnover.

Broccoli provides vitamin C and other antioxidants for brightening and skin protection.

Dessert

Dessert can be both a delicious treat and skin-savvy at the same time. The skin care expert told ladies to whip up a mixed smoothie bowl for pudding.

Ingredients

One cup of mixed berries (strawberries, blueberries, raspberries)

One ripe banana

Half a cup of Greek yoghurt

One-quarter cup of almond milk

Sliced almonds, chia seeds, shredded coconut (to serve)

The expert said: "Berries are loaded with antioxidants, vitamins and minerals that combat oxidative stress and inflammation, promoting a radiant complexion.

"Greek yoghurt provides probiotics, which support gut health and these can be instrumental in skin health."

In addition to berries, several other foods are high in antioxidants. Stock up on red kidney beans, pinto beans, artichokes, prunes, apples, pecans, black plums and russet potatoes.

Snack

The skin expert recommended munching on carrot sticks with hummus when feeling peckish throughout the day. Reach for this snack rather than processed foods which tend to be inflammatory.

Ingredients

Carrots, peeled and cut into sticks

Hummus

Rebecca said: "Carrots are rich in beta-carotene, which converts to vitamin A in the body, essential for skin repair and maintenance. Hummus made from chickpeas provides protein and zinc, supporting collagen production and skin healing.

"By incorporating these food types into your daily meals, you'll nourish your skin from the inside out with a variety of vitamins, minerals, antioxidants, and healthy fats essential for achieving brighter, healthier skin."

GB News also spoke to Nutrivitality nutritionist Elizabeth Wall about how women can achieve "youth through food". She compiled the perfect meal plan for women in their 50s.

Breakfast

Elizabeth also supports the claim that antioxidant-rich berries are great for keeping the skin young. A smoothie is also a quick and easy way to pack loads of skin-boosting ingredients into one meal.

Ingredients (Serves 2)

300ml milk (almond milk or other non-dairy options work just as well)

300g mixed berries - you can use fresh or frozen and just pick whatever berries you prefer

100g Greek yoghurt

½ tsp of honey (optional)

Method

1. Place all the ingredients in a blender and mix until smooth. Pour into two cups.

Elizabeth said: "A smoothie is a great go-to option for those short on time in the morning and is a quick and convenient way to boost intake of vital nutrients such as antioxidants from fruits and vegetables, which are beneficial for both gut and skin health. Berries, particularly blueberries, have an exceptionally high antioxidant content.

"Antioxidants play a vital role in anti-ageing, as they help to reduce free radical damage, a process which occurs as we age. Honey is a great alternative to refined sugar, and has been shown to also have anti-inflammatory and antioxidant properties, whilst adding a little sweetness to your smoothie."

Lunch

A hearty chicken soup is good for the soul and for the skin.

Ingredients (Serves 2)

Olive oil

One onion

One - two medium carrots

One celery stalk

½ tsp mixed herbs

0.8l chicken stock

150g cooked chicken, skin removed and shredded

100g peas

Two tbsp milk or Greek yoghurt (optional)

Method

1. Heat a drizzle of oil in a large pan. Chop the onion, carrot and celery and add to the pan along with the mixed herbs. Fry gently for 15 minutes or until soft.

2. Add the chicken stock and simmer for seven minutes.

3. Remove roughly half of the soup mixture to a blender. Add the chicken and blend until smooth, or your desired consistency.

4. Tip the thickened mix back into the pan with the reserved mixture, season and add the peas. Simmer for five to 10 minutes until the peas are cooked through.

5. Turn off the heat and if using the milk or Greek yoghurt stir into through the soup mixture. Split the soup into two bowls and serve with fresh baguette. For brownie points, make the baguette wholegrain.

Hearty chicken soup makes for an ideal skin-healthy lunch "due to the high collagen and protein content".

Elizabeth said: "Collagen is needed to repair the structural components of the skin, helping to improve its overall appearance and elasticity. Bone broth in particular is much-loved for collagen. This soup provides good proportions of protein, healthy fats and vegetables, making it a well-balanced and nutritious meal, especially for anti-ageing."

A study published in the National Library of Medicine said that reduced synthesis of collagen is characteristic of chronically aged skin.

The Rejuvenation Clinics of Australia published an alarming statistic to support this. The experts here revealed that "our collagen production decreases as soon as we turn 20".

Clinical Director Dr Garry Cussell said: "After the age of 20, the dermis layer produces 1 per cent less collagen each year. The collagen and elastin fibres become thinner and looser as we age, which means our skin is less elastic, which eventually causes wrinkling and sagging."

Adding collagen-rich foods can make the skin more firm, supple and moist, with wrinkles appearing less noticeable.

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Dinner

Ingredients (Serves 4)

Whole chicken (approx. 1.5kg)

Two tbsp olive oil or rapeseed oil

400g carrots, cut into chunks

400g squash (we use butternut), cut into chunks

250g parsnips, cut into chunks

Two to three medium red onions, cut into wedges

Five garlic cloves

One lemon, juiced

Two thyme and rosemary sprigs

Method

1. Heat the oven to 200C/180C fan. Remove all the trussing from the chicken and place it in a large roasting tin.

2. Pour the lemon juice onto the chicken and rub it in. Add half the oil and the thyme and rosemary and rub them into the chicken. Place in the oven and roast for 30 minutes.

3. Add the vegetables to a bowl, add the remaining oil, and season with salt and pepper. Mix it all together.

4. After 30 minutes, take the chicken out and place it on a plate. Add the vegetables to the roasting tin and place the chicken on top - roast for a further 45 minutes. Be sure to check the vegetables don’t catch by turning now and then.

5. Check the chicken is cooked by ensuring the juices run clear. When the chicken is cooked, remove it from the oven, cover it with foil, and rest it for five to 10 minutes. Serve the chicken and roasted vegetables. We recommend teaming them with gravy and green vegetables.

Elizabeth said: "This simple one-pan traybake is packed with healthy protein, carbs and vitamins, which will leave your skin glowing. The chicken is a great source of collagen and the vegetables provide antioxidants.

"Carrots also have vitamin C, which promotes collagen production, and combined with the fibre content from the other vegetables in this dish, can help to maintain a clear, radiant appearance, since fibre helps to maintain regular healthy bowel movements which help to flush out waste and toxins from the body."

Dessert/snack

For a dessert rich in omega-3, snack on a spiced baked apple with walnuts, or enjoy it for pudding.

Ingredients (Serves 2)

Large dessert apples cut in half

Stuffing mixture

2tsps ground ginger

2tsps ground cinnamon

2tsps mixed spice

100g sugar alternative (such as xylitol)

300g sultanas

200g of sunflower seeds

4tbsp honey

One orange, zested and squeezed

400g chopped walnuts

Method

1. Cut each apple in half and remove the core

2. Bake in the oven until soft. While baking, prepare your stuffing mixture

3. Remove from the oven and fill with one half of the apple with one heaped teaspoon of topping

4. Return to bake until warm and service with 1tbsp of low-fat plain yoghurt

"Walnuts are an excellent source of omega-3, and sunflower seeds contain Zinc, both of which play a crucial role in the health of our skin," explained the nutritionist.

"Apples and sultanas provide antioxidants and the plain yoghurt is a probiotic which is good for your gut and skin."

Other sources of omega-3 are oily fish - think salmon, sardines and mackerel - and flaxseed, chia seeds and walnuts.

Ageing is inevitable and completely out of our control - your skin simply will not look the same in your 50s as it did in your 20s.

But it is possible to slow down - and reduce existing signs - of ageing by eating the right foods.

Younger skin meal plan

Breakfast

• Avocado toast with poached eggs
• Berry boost smoothie

Lunch

• Quinoa salad with roasted vegetables
• Hearty chicken soup

Dinner

• Baked salmon with steamed broccoli and sweet potato
• Chicken and vegetable traybake

Snack

• Carrot sticks with hummus
• Spiced baked apple with walnuts

Dessert

• Mixed berry smoothie bowl