The saying ‘you are what you eat’ is never more true than when it comes to your skin. If you’ve been eating an unhealthy diet, overindulging in junk food or drinking too much alcohol, your skin’s condition will start to suffer.

Not only will your complexion appear dull or pasty, you’ll be more prone to developing wrinkles.




Along with poor diet, another major factor contributing to wrinkles are free radicals within the environment, with the worst culprits being the sun, smoke and pollution. These free radicals damage the skin’s ability to form collagen, which gives skin its firmness and elasticity.

One way of fighting against free radicals is through our food and fortunately the skin is very susceptible to changes in the diet. Antioxidants are powerful vitamins and minerals which are especially beneficial in counteracting the damage caused by free radicals. By including more of these wrinkle busting foods in your diet, you can go a long way towards preventing wrinkles simply through your diet.

Step 1: 
Antioxidant rich foods. 

The best sources of antioxidants are most often found in the brightest colored fruit and vegetables. One potent antioxidant, lycopene, has been found to be especially beneficial in protecting the skin against visible signs of aging.

The best sources are found in tomatoes, watermelons and pink grapefruit. And the anti-aging benefits of lycopene are even stronger in cooked tomatoes cooked tomatoes which also includes tomato paste and Ketchup.

The following berries are all good sources of antioxidants: (goji, cranberries, strawberries, raspberries, blackcurrants). Other foods rich in antioxidants are carrots, kale, raisins, papaya, peas, peppers, prunes, spinach, sweet potatoes and brazil nuts.


Step 2: 
Essential fatty acids - Omega 3 and 6. 

The omega essential fatty acids have fantastic benefits for your skin. They help keep skin cells strong and hydrated and are especially good for dry skin since they help minimize the appearance of fine lines. Good sources of omega 3 include oily fish such as salmon and mackerel. You’ll also find it in omega 3 enriched eggs, nuts such as pecans, walnuts and almonds. Omega 6 can be found in highest concentration is oils such as safflower, sunflower, grapeseed and walnut.


Step 3: 
Vitamin A and beta-carotene.

 Dry or flaky skin is more prone to winkling and could also be a sign of a vitamin A deficiency. This vitamin is an important antioxidant for forming new skin cells and keeping skin smooth and supple. You can find vitamin A in milk, butter, liver or other offal, oily fish and eggs. Beta-carotene is found in some plants which the body converts to vitamin A. It can help protect skin against the damaging effects of the sun. Good sources of beta-carotene include dark green vegetables such as spinach, watercress and broccoli and orange or red colored fruit and vegetables including apricots, carrots, pumpkin, tomatoes, mangoes and sweet potatoes.


Step 4: 
Vitamin C. 

Vitamin C is one of the most powerful antioxidants. As well as protecting the skin against free radicals and therefore helping to keep wrinkles at bay, it’s essential for maintaining healthy collagen. Smoking, excess sun and stress can all deplete vitamin C levels, leaving skin more vulnerable to wrinkles and sagging. Since the body doesn’t store vitamin C or produce it, it has to be eaten on a daily basis. Good sources include peppers, broccoli, potatoes, peas, kiwi fruit, strawberries and tomatoes. 


Step 5: 
Vitamin E and Selenium. 

 The powerful antioxidant Vitamin E works with the mineral selenium to counteract the damage caused by free radicals. Together they can help prevent premature wrinkles and aging by keeping skin supple. Good sources of vitamin E can be found in avocados, peanut butter, nuts and seeds, eggs, meat, chicken, dairy foods and vegetable oils. Selenium can be found in cereals, eggs, rice, fish, chicken, Brazil nuts, beans and wholegrains.

Step 6: 
Cut down on sugar.

Believe it or not, eating too much sugar can cause wrinkles. This is all down to a process called glycation which breaks down the skin’s collagen. Collagen is what provides our skin with its youthful plumpness and elasticity. Although we all produce less collagen as we age, the glycation process is increased when we eat too much sugar and as a result skin starts to sag and wrinkle.


Step 7: 
Keep hydrated. 

Always drink plenty of water throughout the day, especially when it’s hot. It’s very easy to become dehydrated without realizing and studies show that dry skin develops wrinkles twice as fast as well hydrated skin. Also avoid alcohol as much as possible as it is a diuretic and can lead to dehydration.



What You Will Need 

• Antioxidant rich fresh fruit 
• Antioxidant rich fresh vegetables 
• Lots of water 
• Nuts and seeds 
• Essential fatty acids 

 Tips and Warnings 

• Pregnant women shouldn’t consume excess vitamin A; 
• Keep sugar consumption to a minimum; 
• Frozen or canned food contains just as many vitamins and minerals as fresh, sometimes more; 
• Try to include at least two portions of oily fish in your diet each week; 
• Eat a good source of vitamin C each day since the body can’t store it; 
• Take a good quality multi vitamin and mineral tablet for days when there are gaps in your diet; 
• Try to eat food that’s as fresh as possible since vitamin content declines quickly after harvesting; 
• Retain more vitamins and minerals by steaming or microwaving vegetables