The oil in avocados is especially nourishing for the skin when eaten, as it contains a high percentage of “Oleic Acid” an Omega 9 essential fatty acid and a little of  the skin’s own internal moisturiser called “Linoleic Acid” an omega 6 essential fatty acid. These are both skin cell membrane stabilizers – Linoleic acid is one of the main components of strong, healthy skin, and also helps form the protective lipid barrier that locks moisture into the skin. Avocados are also a good source of Potassium, Vitamin B3 (niacin), skin protecting Vitamin E,  antioxidant Beta-Carotene and Iron.

Avocados soft greeny-yellow buttery flesh is delicious in salads and Guacomole, also the classic “Prawn & Avocodo” combination is delicious, another nice combination is “Avocado & Beetroot”. You can also buy Avocado Oil in supermarkets as it makes a fabulous salad dressing.

Avocados should be eaten when fully ripe and slightly soft to touch (ripe Avocados have more Beta-Carotene than unripe fruits), try and regularly include some in your diet.

Note: Avocado Oil topically applied has superior moisturising properties. The rich green oil, which is easily absorbed is great for dry or mature skin and works well for those with eczema or psoriasis.

The variety of seeds available can be eaten raw, delicious toasted, sprinkled on salads and porridge or just eaten by the handful, we should aim to have one handful (our own size hand!) a day of a mix of nuts and seeds. Try my Trail Mix for a variety of seeds, nuts and superfruits for healthy snacking.

The Most Nutritious Seeds

Pumpkin Seeds - Rich in protein, iron, zinc and phosphorous, these dark green seeds are delicious raw or cooked in both sweet or savoury dishes, I add a handful to my homemade Spelt bread. I have recently discovered Pumkin Seed Butter, which is an alternative to nut butters and is delicious and rich in Omega 3. Apparently Pumkin Seeds can improve your sex drive! especially for men, due to the high Zinc levels.

Sunflower Seeds – A particularly good skin food as they are very high in Protein. Also rich in skin friendly antioxidant Vitamin E, B Vitamins, Essential Fatty Acids and Fibre. Sunflower seeds can be eaten raw or cooked, added to breads and flapjacks, sprinkled over cereals, porridge and salads, also include in a Trail Mix, a delicious and nutritious snack.

Sesame Seeds – A good source of protein and high in Calcium, often used for oriental cooking, but you can eat the whole seeds either in breads, sprinkled onto salads or used in almost any way you like. Sesame Seeds are very tiny but contain plenty of skin loving Vitamin E and Lecithin, which is a substance that helps lock moisture into the skin and  improve dry skin whilst preventing premature ageing.

Olive oil is a “Monounsaturated” fat, this is the type of fat that can lower bad cholesterol and is extremely good for us, especially in the prevention of heart disease. Extra Virgin Olive Oil has the highest percentage of monounsaturated fat of any type of cooking and salad oil. It is also one of the best oils to cook with as it is highly stable at high temperatures, so ideal for the occasional fry-up!

Olive Oil is normally cold-pressed, which generally means that it is also un-refined (Just because it says “pure” on the label doesn’t mean it is un-refined), if in doubt look at the colour, the darker the oil – the more nutrients have been left behind, you also get what you pay for with Olive Oil, I always try and buy Extra Virgin or Virgin.

Extra Virgin Olive Oil comes from the first “pressing” of the Olives and has the darkest, greenest colour – this also has the most pungent smell, you either love it or hate it! Some Extra Virgin Oils cost as much as fine Champagne!

 The second “pressing” gives you Virgin Olive Oil, and is slightly cheaper but some experts still say it is just as good. Most of the very good Olive Oils now come from Spain, Greece, Italy and southern France, where the hot Mediterranean sun and rich soil is perfect for the Olive Tree (Olea Europa). The olives grown for pressing are soft and squishy, unlike the varieties grown for the table. Mediterranean countries seem to have a lower rate of cancer and heart disease and the reason for this could be their passion for Olive Oil – some even drink it by the glass as an aperitif!

One of the main reasons that Olive Oil is so healthy is its anti-inflammatory antioxidants and fatty acids that provide a crucial defence against the Free Radical damage that can affect us as we age. The main chemical constituent is Oleic Acid (a member of the Omega 9 family) which makes up around 75% of the oil, this helps Omega 3 to penetrate cell membranes and keeps them soft and supple – it is a very powerful membrane stabilizer. Olive Oil also has small amounts of Vitamin E (5mg per 100ml) which is also a very effective Free Radical Scavenger. Keep yourself healthy by regularly adding Extra Virgin Olive Oil to your diet, the bonus is youthful and supple skin.

Olive Oil is one of the longest lasting oils as it forms less of the degenerating peroxides that cause rancidity when exposed to heat or daylight, it is best stored in a cool, dark place.