Victoria Beckham's breakfast maintains her slender figure and young skin

Victoria Beckham, the fashion designer and mother of four, is renowned for her svelte figure and radiant complexion. However, the 50-year-old doesn't maintain her stunning looks alone - she attributes much of her appearance to her disciplined dietary habits and adherence to the Mediterranean diet.

In a 2019 interview with The Telegraph, the former Spice Girls star revealed that she consumes three or four avocados daily to enhance her skin's glow. Victoria Beckham typically enjoys avocados for breakfast, either smashed on bread or blended into a green smoothie.

Avocados are a staple in the Mediterranean diet, which is favoured by numerous other celebrities. Penélope Cruz has previously spoken about following the Mediterranean diet, which mirrors the food she eats in Spain. Cameron Diaz referenced the diet in her books The Body Book and The Longevity Book. Meanwhile, John Goodman shed 200 pounds by adhering to the diet.

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Avocados are packed with natural fatty acids that play a pivotal role in skin rejuvenation. These fatty acids are nutrient-dense, helping your skin retain its smooth and youthful appearance for longer. Avocados are also an excellent source of vitamin E, which can help minimise visible signs of ageing. They also contain vitamin A, crucial for effective cell repair.

Avocados are also packed with biotin, a member of the B vitamin family. When applied to the skin, biotin can help fight dryness and is known to keep hair and nails strong and less likely to become brittle. Avocados contain vitamin E, fibre and monounsaturated fats, too. Vitamins C's antioxidants protect cells from damage.

What does research show?

A 2011 study discovered that avocados contain compounds that could potentially protect the skin from sun damage and inflammation. Exposure to ultraviolet (UV) rays can cause wrinkles and other signs of ageing and increase the risk of skin cancer.

In 2010, a separate study involving over 700 women explored the impact of consuming healthy fats and antioxidant micronutrients on skin health. The results suggested that a higher intake of fats, especially healthy monounsaturated fats like those found in avocados, was associated with improved skin elasticity and less visible wrinkles.

Other studies have shown that consuming avocados may help to protect overall wellbeing. The conclusion of one 2013 study reads: "Avocados contain a very low sugar content with only about 0.2 g sugar per one-half fruit. There are eight preliminary avocado cardiovascular health clinical studies that have consistently demonstrated positive heart healthy effects on blood lipids profiles. The consumption of avocados with salads or salsa increases the bioavailability of carotenoids multi-fold, which may add to the potential health benefits."

While Victoria reportedly consumes three to four avocados daily, most nutritionists would consider this excessive, particularly given the amount of fat involved. Other ways to incorporate healthy fats into your diet include drizzling extra virgin olive oil over a salad or nibbling on nuts.

Before making any significant changes to your diet or lifestyle, it's always wise to have a chat with your GP. As with any dietary plan, it's best to seek advice from a healthcare professional who can ensure the plan fits your personal needs and guide you through any required modifications.

What exactly is the Mediterranean diet?

The Mediterranean diet emphasises plant-based foods and healthy fats. It promotes a diet abundant in vegetables, fruits, and whole grains. Extra virgin olive oil is the main source of fat in this diet, which could potentially lower your risk of heart disease and other chronic health conditions. Foods in the Mediterranean diet include:

• A wide variety of fresh fruits and vegetables is a cornerstone of the diet.
• Whole wheat bread, brown rice, quinoa, and other whole grains are preferred.
• Beans, lentils, and chickpeas are excellent sources of plant-based protein.
• A variety of nuts and seeds are included for healthy fats and nutrients.
• Extra virgin olive oil is the primary source of fat.
• Fish, especially fatty fish rich in omega-3s like salmon and sardines, are encouraged.
• Low-fat dairy products like yoghurt and cheese are included in moderation.
• Chicken and other poultry are often included in place of red meat.
• Red wine is often consumed in moderation with meals.

What do experts say?

Lily Keeling, Senior Recipe Development Manager and Registered Nutritionist at Green Chef UK, says avocados are a good source of dietary fibre. She adds: "Fibre is great for the digestive system by contributing to a healthy functioning gut, and monounsaturated fats help maintain healthy cholesterol by lowering LDL cholesterol and raising HDL cholesterol, in turn reducing your risk of heart disease. Incorporating avocados into a balanced diet is a great way of getting these nutrients in."

Speaking to Superdrug Online Doctor, British GP Dr Hana Patel said: "The Mediterranean diet has long been celebrated as one of the healthiest eating patterns in the world. Its popularity dates back to the 1970s, when American physiologist Ancel Keys observed that people living in regions like Greece and Southern Italy had strikingly low rates of heart disease and cholesterol compared to those in the West.

"Since then, decades of research have confirmed that this way of eating can protect the heart, reduce the risk of chronic disease, and promote longevity. At its core, the Mediterranean diet champions plant-based foods—fresh vegetables, fruits, legumes, nuts, and wholegrains—flavoured with herbs and spices rather than excess salt.

"It also focuses on healthy fats, especially from extra-virgin olive oil and avocados, which provide anti-inflammatory benefits, while lean proteins, particularly fish and seafood, are favoured over red meat. What makes this diet especially appealing today is not just its impact on heart health, but also its effect on the skin.

"Packed with antioxidants like vitamin C, vitamin E, and polyphenols, alongside omega-3 fatty acids, the Mediterranean diet has been linked to enhanced skin hydration, improved elasticity, and even a slower rate of visible ageing—explaining why so many A-listers, including Victoria Beckham, have embraced it in recent years."

Professor Franklin Joseph, medical director at Dr Frank’s Weight Loss Clinic, said: "Victoria Beckham embracing the Mediterranean diet is one of the best decisions she could make for her long-term health. It’s one of the most evidence-based eating patterns in the world - shown to reduce the risk of heart disease, stroke, type 2 diabetes and even Alzheimer’s.

"For someone like Victoria, who prioritises staying slim and energised, the Mediterranean diet is ideal. Olive oil provides healthy monounsaturated fats that keep hormones balanced and appetite stable. Oily fish like sardines or salmon are rich in omega-3s, which support brain function and reduce inflammation."