Many people turn to topical treatments and surgical procedures when it comes to defeating wrinkles and improving the overall health and appearance of their skin. However, food plays a big role in your skin health. For example, a 2001 study in the "Journal of the American College of Nutrition" linked the dietary habits of certain ethnic groups with their ability to withstand the wrinkle-inducing effects of the sun. You, too, can harness the protective powers of certain foods to boost your general skin health and reduce fine lines and wrinkling.
Berries
Blueberries are one of the top five wrinkle-fighting foods, according to Dr. Joey Shulman, reporting for "Canadian Living" magazine. Blueberries improve blood flow in your skin. They are rich in antioxidants, such as vitamin C, which boosts skin collagen formation and fights signs of aging. However, all berries can have similar effects, with "Best Health" magazine recommending this entire food group for wrinkle improvement because they have more antioxidants than most other fruits and vegetables. Even better, dermatologist Ranella Hirsch tells "Woman's Day" that berries help increase skin's natural radiance.
Olive Oil
Olive oil hosts a wide array of healthy fats that reduce oxidative stress in your skin cells, helping prevent and reduce skin wrinkles and blemishes, notes the University of Maryland Medical Center. Drizzle this oil on your favorite foods, such as pasta or salad. Additionally, the "Journal of the American College of Nutrition" attributes intake of olive oil, alongside fruits and vegetables, to a reduction of surface, visible skin damage by up to 20 percent.
Broccoli
Functional foods that have high amounts of phytochemicals and vitamins are often referred to as super foods or power foods. For women, broccoli ranks as one of the top 12 such foods, according to "Shape" magazine. Registered dietitian Tammy Shames tells the magazine that this vegetable's exceptionally high vitamin C content is "crucial for production of collagen," thus helping fight wrinkles. It's also rich in beta-carotene, which can enhance skin cell turnover for what the magazine calls "younger-looking" skin.
Fish
Deep sea fish, such as salmon, are one of the top sources of omega-3 fatty acids. These fats improve general skin health, help skin overcome topical disorders, such as skin sensitivity, and also combat dry skin by improving skin moisture levels. All these factors help minimize the appearance of fine lines. Maintaining proper skin moisture levels ranks as one of the American Academy of Dermatology's top 10 ways to battle wrinkles and other signs of aging.
References
- "Journal of the American College of Nutrition"; Skin Wrinkling: Can Food Make a Difference?; M.B. Purba, et al.; February 2001
- "Best Health": Foods that Fight Wrinkles
- University of Maryland Medical Center; Skin Wrinkles and Blemishes; December 2008
- "Canadian Living"; 5 Foods that Fight Wrinkles; Joey Shulman
- "Shape": 12 Best Power Foods for Women
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
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