Foods that fight wrinkles

Load up on lean protein

Skinless chicken, fish, beans, nuts, and other lean protein foods help repair cells that have suffered free radical damage. When protein is digested, it breaks down into amino acids, the building blocks of cells. Having plenty of amino acids available helps to speed the repair and regeneration of skin cells and collagen.

Drizzle on olive oil

Olive oil is chock-full of oleic acid, one of the fatty acids that keep cell membranes fluid and make skin supple. Olive oil also has small amounts of other essential fatty acids that fight inflammation. Yet another benefit comes in the form of vitamin E and polyphenols, a class of antioxidants that protect skin from free radical damage.

Gravitate toward garlic

It brings a wealth of skin-protective polyphenols to your plate.

Binge on berries

For tiny fruits, berries pack more antioxidant punch than any other fruit or vegetable tested. Eat plenty of blueberries, strawberries and raspberries. They work beautifully to help protect skin from the damage that leads to wrinkles. Citrus fruits and red apples with the peel on are also rich in antioxidants.

Go for green tea

Thanks to its storehouse of polyphenols, green tea is high on the list of skin-friendly beverages.

Feast on fish

Salmon, mackerel and other fatty fish rich in omega-3 fatty acids do wonders for your skin. The omega-3s provide a wealth of protection by keeping cell membranes fluid.

Don't forget your veggies and beans

Add these foods to the fish and olive oil we already mentioned, and you’re really feeding your skin the foods it needs to achieve that youthful smoothness. When researchers in Australia compared the diets and wrinkles of hundreds of people in Australia, Greece and Sweden, they found that those who ate more vegetables, beans, fish and olive oil had the fewest wrinkles. The researchers suspect it was a combination of monounsaturated fats, antioxidants and lean protein that did the trick.

Drink water

Skin cells need a bounty of fluid to keep their membranes supple and receptive to the nutrients that keep them healthy. You should probably drink six to eight cups (1.5 to 2 litres) a day to keep your skin smooth and hydrated. If you’re sweating because of physical activity or if you're outside in hot weather, you should drink even more.

Foods to avoid

• Curb caffeine consumption

Some health professionals believe that coffee contributes to wrinkles by increasing stress hormones like adrenaline and noradrenaline.

• Skip the sugar

It’s time to kick that cake and candy bar habit. Several studies indicate that consuming sugary foods and beverages like sodas can damage collagen, the protein that supports skin.

Source : Best Health Magazine