Wrinkles are an unfortunate consequence of aging resulting from the slowing of collagen production. Collagen, a structural protein, gives skin its firmness and elasticity. While you cannot slow aging, you can take steps to prevent wrinkles from showing up prematurely. A healthy diet that includes foods high in vitamin C, vitamin A, niacin and vitamin E is good for preventing skin wrinkles.
Foods Rich in Vitamin A
Sun exposure is one of the primary causes of skin aging and wrinkles. Even small daily doses of sun time can significantly alter the appearance of skin, leading to freckles, age spots and fine lines. While it is important to use barriers, such as clothing and sun block, to protect your skin against the damaging rays, vitamin A may offer some protection against UV damage, according to the American Academy of Dermatology. Carotenoids have been shown to be protective against UV-induced collagen breakdown. Carotenoids are the form of vitamin A found in colorful fruits and vegetables, including carrots, sweet potatoes, cantaloupe, spinach, kale, apricots and papaya.
Foods Rich in Vitamin C
Vitamin C is an essential nutrient necessary for the production of collagen. A 2007 study published in the American Journal of Clinical Nutrition investigated the effects of diet on skin aging in middle-aged women. The study showed that the women with higher intakes of foods rich in vitamin C had fewer wrinkles and moister skin. In addition to assisting with collagen synthesis, as an antioxidant vitamin C protects skin from UV damage. The American Academy of Dermatology says vitamin C may even reverse the negative effects of UV radiation damage to the skin. Foods rich in vitamin C include citrus fruits, potatoes, peppers, cantaloupe, mangoes, strawberries and tomatoes.
Foods Rich in Vitamin E
As an antioxidant, vitamin E protects cell membranes from free radical damage. UV exposure significantly reduces cutaneous vitamin E levels. The American Academy of Dermatology says vitamin E offers photoprotection against the damaging rays of the sun. Vitamin E works best when combined with vitamin C because it helps to maintain active levels of vitamin E. Foods rich in vitamin E that are good for preventing wrinkles include wheat germ, almonds, sunflower seeds, peanut butter and broccoli. Vitamin E supplementation is not recommended, says the Academy of Dermatology, because of its association with skin cancer.
Foods Rich in Niacin
Niacin is a B vitamin known to reduce cholesterol and atherosclerosis. It has also been shown to increase collagen production in test tube studies, according to the American Academy of Dermatology. Niacin may also be good for preventing wrinkles by offering protection against sun damage, but further research is needed. Foods rich in niacin include chicken, tuna, salmon, crimini mushrooms and sardines.
References
- American Academy of Dermatology: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin
- "American Journal of Clinical Nutrition": Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women
- Skin Care Physicians: Causes of Aging Skin
- Office of Dietary Supplements: Vitamin A
- Office of Dietary Supplements: Vitamin E
- World's Healthiest Foods: Niacin
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