Supporting skin health through your diet can help delay the visible signs of aging, including wrinkles and fine lines. The American Academy of Dermatology (AAD) reports that Vitamins A, C and E are vital to skin function. That is why you'll often see commercial wrinkle cream formulas with vitamins as the active ingredients.
Instead of paying for cosmetic products, you can get wrinkle protection from the healthy foods that you eat. Experts at the Mayo Clinic and the American Dietetic Association agree that a good diet should include colorful fruits, oils, beverages and vegetables that supply vitamins and other antioxidants that protect skin health.
Blackberries
Fresh blackberries are extremely high in Vitamin C, with just 1 cup (30 mg Vitamin C) providing half the daily intake recommended by the U.S. Food and Drug Administration (FDA). These healthy foods also have one of the highest antioxidant contents among plant-based foods, and a moderate amount of Vitamin A. Freezing diminishes this nutrient content.
Green Tea
The National Center for Biotechnology Information reports that green tea possesses photo-protective qualities that shield skin DNA from wrinkle-causing UV damage. Green tea is less processed and therefore contains greater antioxidant concentrations than black or oolong teas.
Milk
Milk is one of the strongest healthy food sources of Vitamin A that you can get in a good diet. The Mayo Clinic reminds you to choose low-fat or non-fat milk, however, because there is some evidence that fatty animal proteins increase, rather than delay, the risk of skin wrinkles.
Almonds
A serving of almonds (1 oz., 7.3 mg Vitamin E) supplies nearly half of the Vitamin E that the FDA recommends for adults daily. This antioxidant vitamin has fewer sources than Vitamins A and C, so almonds should play a key role in a good diet of skin-friendly foods.
Olive Oil
Olive oil contains a low level of Vitamin E but high additional antioxidant properties. Extra-virgin olive oil comes from the first pressing and, therefore, offers the greatest amount of antioxidant protection for skin health. The Mayo Clinic also considers olive oil a healthy food for skin because it substitutes monounsaturated fat for saturated fats that contribute to wrinkles.
Broccoli
Broccoli earns its place in a good diet for skin health by delivering significant Vitamins A and C. It is also vegetable source of powerful antioxidants that WH Foods notes are able to stimulate the body's detoxification process. Because environmental toxins contribute to skin aging, broccoli may be an effective dietary tool for delaying wrinkles.
References
- American Academy of Dermatology: Cosmeceutical facts
- Mayo Clinic: Food sources best choice for antioxidants
- American Dietetic Association: What is an antioxidant?
- Food and Drug Administration (FDA): Recommended daily values for nutrients
- National Center for Biotechnology Information: Green tea and DNA photodamage
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