As people age, their skin become less able to protect itself from damage. It becomes thinner, increases in dryness and loses elasticity. These factors can make your skin more susceptible to wrinkles. Certain dietary factors may protect your skin from damage and aid in preventing wrinkles. however.
You ability to make collagen decreases as you get older. Collagen is a protein responsible for skin's elasticity and firmness, according to the American Academy of Dermatology. As your collagen levels decrease, your skin gradually becomes more prone to wrinkles. Vitamin C is necessary in the formation of collagen, so eating foods high in this nutrient, including citrus fruits, peppers and leafy greens, protect and promote collagen formation and may help prevent wrinkles. Beta-carotene is an antioxidant and prevents the breakdown of collagen, according to the American Academy of Dermatology. Beta-carotene is found in carrots, sweet potatoes and apricots.
Decrease Fat Intake
The American Academy of Dermatology recommends a healthy diet consisting of whole grains, fruits, vegetables and some protein for healthy skin. A cohort study, published in the "American Journal of Clinical Nutrition" in 2007, investigated the effects of dietary nutrients and skin aging on middle-aged women. The study showed that people who followed a low-fat diet had fewer wrinkles and firmer skin.
Vitamin C and Linoleic Acid
Foods high in vitamin C, linoleic acid and beta-carotene may help reduce wrinkles. The study published in the "American Journal of Clinical Nutrition" found that women with high intakes of vitamin C and linoleic acid had fewer wrinkles, firmer skin and less dryness. Its antioxidant properties also help protect your skin from free radical damage. Linoleic acid is the essential fatty acid omega-6. It offers protection from skin-damaging UV rays, according to the authors of the study. Food sources of linoleic acid include soy oil, safflower oil and sunflower oil.
Benefits and Considerations
The anti-wrinkle diet is healthy, overall. It is low in fat, but high in nutrients and fiber. Following the anti-wrinkle diet may reduce your risk for chronic diseases such as heart disease and diabetes. However, diet alone cannot prevent wrinkles. The sun, tanning beds and sun lamps all cause wrinkles, according to the American Academy of Dermatology, so wear sunscreen and avoid skin-damaging activities to prevent wrinkles. The toxins in cigarettes accelerate skin aging, so quitting smoking can also limit skin damage and wrinkle formation.
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- American Academy of Dermatology: Wrinkles
- "American Journal of Clinical Nutrition"; Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women; M. Cosgrove et al.; 2007.
- Medline Plus: Vitamin C
- American Academy of Dermatology: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin
- sweet potato image by steveinnz from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.