Aging is one of the top concerns among women today, and even many men.
Fine lines and wrinkles are something none of us look forward to, but many of us eat our way to older looking skin quicker than we have to.
The food we put on our plate has a direct correlation with how our skin looks, and it’s not just about skipping fried food and excess caffeine.
In fact, certain foods you can find at your everyday grocery store are crucial to helping improve your skin and reduce fine lines and wrinkles.
Nutrients to Consume to Reduce Fine Lines and Wrinkles:
The top nutrients you want to eat for optimal skin are vitamin-C rich foods, foods with a wide array of antioxidants, anti-inflammatory foods, and foods that are especially high in minerals. These foods protect your skin’s cellular structure, they prevent and restore collagen loss in the cells, and they support the strength of keratin in the skin, hair, and nails.
Try these 15 foods out below if you’re looking for affordable ways to keep aging at bay as much as possible. Load your plate up with these foods each day, and skip the sugar, excessive cups of coffee, and inflammatory foods such as processed grains, dairy, and too much meat.
Foods That Reduce Fine Lines and Wrinkles:
Pineapple is one of the best sources of vitamin C you can eat, even better than oranges believe it or not. Pineapple’s vitamin C content rivals most all fruits, in fact.
The fruit contains over 100 percent of your daily vitamin C needs in just one cup, plus it’s high in bromelain which is an enzyme that converts nutrients into a usable form of food and helps break down inflammatory proteins in the body.
Fresh or frozen pineapple will do, but skip the canned and dried varieties which often come with added sugars or oil.
Cantaloupe is packed with Vitamin C and it’s high in beta-carotene, the orange pigment that gives cantaloupe its beautiful color.
Beta-carotene is an antioxidant found in many green, orange, and yellow colored fruits and vegetables that our bodies convert to a usable form of Vitamin A. Beta-carotene is one of the top nutrients linked to better skin health, and it has been shown to prevent certain types of cancer too.
Finally, cantaloupe is packed with water to keep your cells hydrated which also improves how youthful your skin looks.
Pumpkin is one of the most overlooked beauty foods any of us can eat. It’s extremely high in beta-carotene, it’s a great source of iron, fiber, and it’s a good source of Vitamin C.
Pumpkin is also easy on blood sugar levels (compared to white potatoes), so it’s a great food to eat if you’re looking to get more nutrition with each bite and control your insulin levels at the same time.
Green tea is commonly touted as a magical food for weight loss, and while it has been linked to lower levels of body fat, one of the best reasons to consume green tea is due to its skin-boosting benefits.
Green tea is high in several compounds and antioxidants that reduce fine lines and wrinkles; it also helps protect the skin’s cellular structure. Green tea has even been linked to better brain, digestive, and heart health. Just be sure to go for a high-quality green tea, or better yet, use matcha green tea.
Like other orange-colored fruits and veggies, carrots are loaded with beta-carotene. Carrots are also one of the best sources of vitamin C among all vegetables, and they’re high in water, fiber, and low in sugar.
You can eat carrots raw or cooked, but do be mindful that vitamin C is a heat-sensitive vitamin which means most of the vitamin C is lost during cooking. For this reason, to retain all the benefits carrots have to offer, eat them (and other fruits and veggies) in raw form whenever possible.
Spinach is one of the best foods you can eat for so many reasons, but it’s also a top weapon for gorgeous skin. All leafy greens are high in minerals that protect the skin’s cellular structure; they’re also a great source of Vitamin C and beta-carotene.
Spinach is also a great source of protein, iron, and rich in Vitamin E, another important antioxidant that you need for beautiful skin.
Kale is a wonderful source of vitamin C, minerals like iron and magnesium, it’s a great source of beta-carotene, fiber, and zeaxanthin. Zeaxanthin is a unique antioxidant that has been shown to reduce the signs of aging, improve heart health, and reduce the signs of cataracts and other eye-related diseases.
So when in doubt, add a little kale to any meal or even toss it in your next morning smoothie.
Berries are truly in a class of their own when it comes to fighting off aging.
All types of berries help reduce fine lines and wrinkles because they’re incredible sources of vitamin C, antioxidants such as anthocyanins, skin-boosting minerals, and fiber that’s necessary for digestion.
Blueberries, blackberries, strawberries, cranberries, and raspberries are all affordable and common berries you can find at your local grocery store either in fresh or frozen form.
That’s right, you can have your chocolate and eat it too!
Dark chocolate may just be one of the best foods to eat for longevity and youthful skin. Raw cacao and dark chocolate help reduce fine lines and wrinkles because they’re potent sources of antioxidants, flavonoids, and minerals.
Minerals such as zinc, iron, copper, sulfur, magnesium, and potassium all help protect the skin’s cellular structure and other bodily processes, such as digestion, energy, blood pressure, and blood sugar levels.
Go for the good stuff when you consume chocolate, however. You’ll want to avoid chocolate that is high in sugar. Instead, choose dark chocolate with at least 90 percent cacao content, or consume raw (unsweetened) cacao nibs or powder.
Raw almonds are well-known for their high-protein content, but they’re also excellent for your skin. Almonds help ward off fine lines and wrinkles because they’re rich in Vitamin E, magnesium, iron, zinc, copper, monounsaturated fats, and fiber.
The minerals and healthy fats in almonds help protect the skin’s cellular structure, they support collagen levels, improve the body’s response to stress which can trigger inflammation if kept unchecked, and they’re alkaline foods when consumed raw.
Avocados are so good for your skin, heart, and brain. These fatty fruits are great sources of Vitamin E, water, fiber, chlorophyll, B vitamins, and healthy fats that protect your skin’s cellular structure.
Avocados are also extremely affordable, and they can be bought in either conventional or organic form depending on your budget since their thick thins protect the inner fruit from pesticides.
Dark, sweet cherries should be one of the number one foods you eat to beautify your skin and protect your heart. Similar to the benefits that berries have, cherries contain dark compounds of antioxidants that promote longevity and decrease inflammation in the body.
Dark cherries can be bought fresh or frozen, and they pair wonderfully with cacao, spinach, and a few almonds or almond butter in a smoothie. Dark cherries can also decrease joint pain, improve sleep, and help protect the heart and skin from oxidative stress.
Flax and Chia
Flax and chia seeds are combined here because they offer so many of the same benefits for your skin and they contain many of the same nutrients that help reduce fine lines and wrinkles.
Flax and chia seeds are both high in omega-3 fatty acids which are needed to protect cell membrane, improve skin cell turnover, and they help ward off dryness that can increase the appearance of fine lines and wrinkles even further.
More Skin Tips:
Along with these foods that can help reduce fine lines and wrinkles, be sure you also keep your cells hydrated by drinking plenty of water, consume lots of green vegetables and leafy greens, and eat more plant-based foods in your diet rather than excessive animal-based foods. You’ll protect your skin from unnecessary signs of aging, and you’ll reduce your risk of several diseases too.