Anti-Age Spot Diet




What does an anti-liver spot or anti-age spot diet look like?

We have read in a previous article that the main contributors to age spots are Polyunsaturated Fats (PUFAs) combined with high oestrogen levels and high iron levels. A few tips were given there too on how to minimise your iron uptake from foods, which is great advice. However, where are all these PUFA oils we are supposed to be avoiding and what can we eat instead?

I honestly used to think that Polyunsaturated Fats were only extracted oils like sunflower oil, canola oil, safflower oil, and all were lumped under the term ‘vegetable oil.’ We are so often told they are healthy. It was a big shock to find out the opposite is true and they are actually contributing to ill health as well as poor skin.

But it doesn’t stop there. Polyunsaturated Fats are in far more foods than we imagine. This is why it is such a problem and causes Omega 6 overload.

In fact I would go so far as to say it is in nearly all food to some degree. This is why it’s important to know which foods have the most and which have the least, to be able to formulate your own Low PUFA Anti Age Spot Diet accordingly.

So first up, all these foods have PUFAs in them…

All extracted oils including fish oil

Nuts & seeds (including hemp & chia seeds)



All commercially-raised meat fed on grain, corn and soy.

Grain-fed eggs

High-fat fish like salmon


So you can see already that people who base their diets on grains, substitute nut milks or almond flour for dairy and regularly eat peanut butter and avocadoes are heading in the wrong diet direction. This is the complete opposite of an Anti-Age Spot Diet. It would eventually impair the health and quality of their skin.


So here's what we eat instead

Fruit and vegetables have the least amount of PUFAs in them, so that’s a good start and base for your diet. Certain vegetables have other anti-nutrients, so we favour fruit the most.

Next comes protein, and grass-fed animal products are superior here like dairy, eggs and ruminant animals like beef are your best choices. Fresh beef liver is recommended too as an amazing vitamin pill of nutrients, for those who can tolerate the taste!

Next the lower-fat fish like white fish and shellfish are great.

The safest grain to eat is white rice and sourdough white bread with only 3-4 ingredients—flour, water, starter, salt. But in an ideal diet, we would keep away from starch as much as possible, due to negative health effects.

While there are more than enough fats in meat, milk and cheeses, if you were to eat any additional fat, real grass-fed butter, refined coconut oil, cacao butter (chocolate) and macadamia nuts or oil are your best choices, due to their higher saturated fat content.

Saturated fat

Saturated fat is protective in the body and great for the skin, but only in the correct quantities. In excess, it causes issues like excess body fat, heart issues, diabetes, fatty liver etc. Just because it has benefits, doesn’t mean you can eat it in unlimited amounts. As they say – too much of a good thing.

So a focus on these types of foods, which are high in the right nutrients and low in PUFAs will lead to optimal health and great skin.

This is a head start on how to formulate your own Anti-Age Spot Diet, but there is more involved to get the balance correct. If you need more guidance, please check out a further article here

Written by Kristy Alford author of the Zen Beach Diet book and Slim Birdy website