Wrinkles cannot be banished as they are part of the aging process that all of us have to go through at some stage in our lives. Wrinkles appear when the skin loses its elasticity and moisture and is prone to get damaged. A number of factors come into play in the development of wrinkles, with heredity topping the chart. However, much can be done to reduce and prolong the appearance of wrinkles by following a healthy diet chart that contains certain foods that help in removing wrinkles and make your skin extremely soft, smooth and glowing for as much time as you want it to be. The foods discussed here are almonds, flax seeds, leafy greens, legumes, citrus fruits, whole grains, fatty fish, tomatoes, orange vegetables, etc.
Almonds
Rich in vitamin E which is a tonic for the skin, intake of almonds nourishes the skin and protects it from free radical damage as well due to its antioxidant qualities. Eating almonds detoxify the body and provides a smooth and soft skin, free from wrinkles. Almonds are also rich in omega 3 fatty acids which too are necessary for the health of your body and skin. Take a handful of almonds every day by soaking it overnight in water or milk and removing the outer skin before consumption. For best results, apply a mixture of almond paste, lemon juice and honey on your face as a facemask 2-3 times a week.
Flax seeds
High in omega 3 fatty acids and also containing several other medicinal qualities, flax seeds are high in antioxidants and other nutrients that help in keeping the body healthy and preventing free radical damage to the skin and body. Flax seeds are also rich in fiber and aids in good digestion, which is also important for skin health. Intake of ¼ th teaspoon of flax seeds every day can provide the antioxidant protection to your skin, aiding in the prevention of wrinkles and premature aging. You may also add ground flax seeds to your yoghurt, cereal and baked products. Remember to chew the seeds well for maximum benefit.
Leafy greens
Leafy greens like kale, spinach, etc. are high in antioxidants and other nutrients essential for skin health. Kale, for instance is high in vitamin A, iron and lutein which are necessary for a healthy skin. Two to three cups of kale can be added in your daily diet for preventing wrinkles. Spinach contains high amounts of minerals and iron and is also rich in fiber which aids good digestion and helps in keeping the skin clear and wrinkle free. Spinach can be added in plenty in salads and stir fried foods to enjoy its benefits to the skin.
Legumes
The foods that come under the legume category like lentils and a variety of peas and beans are rich in phytonutrients, a plant based nutrient that stimulates collagen production and improves hormone function in the body, thereby reducing the appearance of wrinkle lines on your face. Legumes are a little heavy and can cause gas problems. Hence you must introduce them slowly to your diet and they must be soaked in water and the water thrown away for reducing its gas forming effect. Reduce your intake of high fat meats and incorporate more legumes in your diet to promote the health of your skin and also to prevent the appearance of wrinkles on the skin.
Citrus fruits
Rich in vitamin C, which is a powerful antioxidant that is essential for skin health and protection, regular intake of citrus fruits helps in preventing free radial damage caused to the skin by sun exposure, causing wrinkles. Many citrus fruits like oranges, grapes, etc. provide more than sufficient amounts of vitamin C required daily. A medium sized orange provides 117 percent of the recommended intake of vitamin C. Orange juice is also very hydrating with 150 percent of the recommended daily intake of vitamin C. One grapefruit provides 120 percent of the recommended intake. Make it a point to add one of these fruits to your diet every day for best results.
Whole grains
Whole grains are very nutritious and healthy as they are unrefined and retain all the essential nutrients present in the grain. Refined carbohydrates are responsible for premature aging and wrinkling of the skin. Therefore, replace refined flour with whole wheat and whole grains which are rich in fiber and nutrients that protect your skin from wrinkling and damage due to age. Whole grains are rich in complex carbohydrates and also full of zinc and selenium which helps in preventing elastin and collagen damage caused by free radicals. Plan a diet that is rich in whole grains, fresh fruits and vegetables for maximum benefit.
Fatty fish
Fatty fish is a wonderful food that is rich in omega 3 fatty acids, which prevents the skin damage caused due to toxins and sun exposure. Omega 3 fatty acids help in reducing inflammations caused by free radical damage, preventing wrinkles. Fish like sardines tuna, mackerels, salmon, etc. are excellent sources of omega 3 fatty acids and hence can be included in the diet on a daily basis. Fish oil too can be taken as supplements to enjoy the health as well as skin benefits of omega 3 fatty acids.
Tomatoes
The lycopene content in tomatoes is what gives it antioxidant qualities that help in protecting the skin. Lycopene is much more active when the tomatoes are cooked and hence taking tomatoes in the form of sauce, salsa, canned tomatoes and even various preparations with tomatoes give better sources of skin healthy lycopene than raw tomatoes. They help in reducing wrinkles caused by free radical damage. External application of tomato paste can give your skin a wonderful shine and brightness as well.
Orange vegetables
Orange vegetables like pumpkins, carrots, squash, orange peppers, etc. contain huge amounts of bioflavonoids which are naturally occurring antioxidants. They protect the skin and body from free radical damage and prevent skin wrinkling and aging. They can be consumed in a variety of ways as salads, side dishes, stir fried preparations, etc. Flavonoids are very healthy in that they are known to prevent life threatening conditions like cancer with frequent intake.