From sun and wind to skin creams and detergents, your skin is exposed to a battery of stressors. Your skin is also your largest organ, protecting everything within and enabling temperature regulation. You can assist its function, and its appearance, by eating foods known to create less wrinkles.
Antioxidant Power
Through normal internal functions like respiration and metabolism, and external factors like pollution and alcohol, the skin can overproduce free radicals. These unstable molecules can damage cells and protein in the body, which can lead to weakening and wrinkling of skin tissue. Experts have found that Vitamins A, C and E, as well as zinc and selenium, act as antioxidants, fighting off free radicals. Although supplementation is possible, it's best to begin ingesting these antioxidants by making comprehensive dietary changes.
Add a Little Color
Bring a rainbow into your kitchen. Deep, brightly-colored fruits and vegetables contain carotenoids, chemicals which act as antioxidants. In 2001, the "Journal of the American College of Nutrition" determined an association between older individuals with less skin wrinkles and their diet, which was high in beans (especially broad and lima beans), green leafy vegetables and olive oil. Green leafy vegetables and beans are high in fiber, which helps regulate elimination, thereby improving your skin tone. Leafy greens and olive oil are also fine sources of Vitamin E.
Shopping List
Variety is not only the spice of life, but a good habit for eating. Since antioxidants can be found in an array of fruits and vegetables, mixing up your sources is easy. For vitamin A, look to carrots, spinach, kale and peas, as well as apricot, papaya, mango and instant oatmeal. Rather than pop a vitamin C, try eating more sweet potato, winter squash, tomato paste/puree and green soybeans, as well as bananas, peaches (dried), apricots, cantaloupe and honeydew. Other sources include clams, blackstrap molasses and lentils. For vitamin E, look into fortified cereals, mixed nuts (particularly almonds, sunflower seeds and peanuts), and wheat germ oil. Good sources of zinc include sesame seeds, pumpkin seeds, low-fat yoghurt and green peas. Selenium can be found in many meat products, wheat flour, enriched pasta and rice.
Protect Yourself
While antioxidants may not undo all past wrinkles, they can certainly protect your skin against current and future damage. However, individuals with healthcare conditions related to food or diet might do well to seek the guidance of a dietician or health care provider, before making any substantial changes.
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