HAIR:
Hair thins as we age. The average 20 year old has 600 hairs per square cm, but a 50 year old has less than half that. Hair loss or thinning in women can be linked to poor nutrition and stress, which can also accelerate the rate of greying. Try adding iron rich foods such as egg yolks, leafy green vegetables and lean red meat.


Zinc can help maintain glossy hair and colour - sources include crab, fish, oyesters and mushrooms. Foods rich in B complex (such as brown rice and broccoli) will boost your hair colour and silica (found in onions, oats, barley and beetroot) will slow the rate of greying.

NAILS:

Brittle nails can be caused by a lack of iron. White spots can indicate a zinc deficiency and if nails are cracked or flaking, you might need a silica boost.

The most easily absorbed iron is found in meat, poultry, tuna and egg yolks. You will absorb more if you eat food rich in vitamin C - fruit or vegetables - at the same time. For smooth and even growth, eat sulphur-rich foods (eggs, cabbage, broccoli) and essential fatty acids for nail health (oily fish, olive oil, avocados, nuts).

TEETH:

As you age, your teeth discolour and wear down. Calcium and vitamin D are vital for strong, healthy teeth.
Limit tea, coffee and red wine as they can discolour teeth, as does smoking. Cut outsugary drinks and foods, which attack the enamel and promote the growth of bacteria that cause gum disease.

SKIN:

The natural process of ageing depletes the amount of hyaluronic acid in the skin. This is the skin's most effective moisturising agent. Not only does it retain water, it also supplies nutrients and removes waste, so when levels go down, the skin ages.

Though our genetic make-up plays a part in the levels of hyaluronic acid in our bodies, protein deficiency may lead to low levels in the skin. Clinical tests also suggest a link between zinc deficiency and low levels of hyaluronic acid and collagen. The best food sources are beans, pulses, root vegetables and chicken broth.

BONES:

Bone mineral density (BMD) falls as we age. All the bones in our bodies have a thick outer wall and a strong inner mesh of collagen, calcium salts and other minerals.

Boost calcium and vitamin D levels and he natural production of hormones through your diet. Supplements of calcium, vitamin D and Bisphosphonates may help bone density and reduce the likelihood of fractures. Good sources of calcium include dairy products, bony fish, tofu, sesame seeds, almonds, dried figs, watercress, parsley and okra.