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11 Foods That Fight Wrinkles and Skin Aging


Our gut is our second brain, and when the gut is unhappy, so is the brain! Nutrition is so important, and a healthy diet will not only make you a happier person on the inside, but also the outside. As more and more research is conducted into nutrition and food, scientists have proven that what you eat affects your biggest organ — your skin. It is amazing how some foods can help keep your skin hydrated, plump, and can help combat wrinkles.

Let’s take a look at 11 delicious and beneficial foods to keep your skin healthy and your mind happy.


Avocados are not only a popular brunch option, but they contain many healthy fats that benefit the functions of your body and your overall skin health. There is evidence that proves that avocados contain compounds that protect your skin from sun damage, which in turn can help reduce wrinkles and premature aging. Overall, avocados are amazing for your skin as they contain fats and vitamins E and C, which help contribute to glowing skin.

Yellow and Orange Fruits and Vegetables

Food such as red or yellow peppers contain lots of beta carotene (which is converted into vitamin A) and vitamin C. These vitamins are important antioxidants for your skin. Vitamin C creates collagen, which is the structural protein that keeps your skin resilient.

Green Leafy Vegetables

Broccoli is an excellent source of vitamins, minerals, and carotenoids that are important for the wellbeing of your skin. It also has sulforaphane, which is known to help prevent skin cancer and protect your skin from sun damage and burns.

Spinach and kale are powerful antioxidants which are important for normal skin cell development and promotes healthy skin.

Dark Chocolate

Dark chocolate is not only a treat, but the effects of cocoa are amazing for your skin. Cocoa contains antioxidants, improves wrinkles, skin thickness, hydration, blood flow, and skin texture and helps against sunburn. To reap the benefits of chocolate, be sure to choose dark chocolate with at least 70 percent cocoa.


As tomatoes are a great source of vitamin C and all of the major carotenoids, especially lycopene they may also help prevent wrinkling as carotenoids protect your skin from sun damage.

Berries, Orange, Kiwi, and Other Fruits

One of the best ways to keep your skin healthy and hydrated is to make sure you have vitamin C. Vitamin C is a super antioxidant which helps support your immune system, leaves you with radiant skin and helps any blemishes heal. Some of the best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, and strawberries.


It is no surprise that salmon is on this list. This fish is one of the protein-rich foods and contains protective antioxidants. It is packed with vitamins and minerals such as potassium, selenium, and vitamin B12. Salmon is known as “brain food” due to its high content of omega-3 fatty acids. It is good for the brain but how is it good for the skin, you may ask?

With fatty types of fish like salmon or mackerel, they contain omega-3 fatty acids that help to reduce inflammation, which in turn will help keep your skin balanced and moisturized. An omega-3 fatty acid deficiency can cause dry skin. Salmon contains zinc, a mineral that is anti-inflammatory and aids with the production of new skin cells and your overall skin health.

Nuts and Seeds

Nuts and seeds are very good foods that contain skin-boosting nutrients! For example: Walnuts are an excellent source of essential fats, zinc, vitamin E, selenium, and protein. These are all the nutrients you need to maintain good skin health. In terms of seeds, sunflower seeds are a good source of nutrients. It contains vitamin E which is an important antioxidant for the skin.

Sweet Potatoes

Sweet potatoes are not in the same food group as a regular potato but are more of a squash. This food is an excellent source of beta carotene, which is a nutrient found in plants. Beta carotene can be found in oranges and vegetables such as carrots, spinach, and sweet potatoes and can be converted into vitamin A in your body. As sweet potatoes are an excellent source of beta carotene, this acts as a natural sunblock and can help protect your skin from any UV damage.

Green tea

A cup of green tea is a great way to contribute to healthy skin. The catechins that are found in green tea are powerful antioxidants and not only helps fight against sun damage but reduces redness and skin irritation as well as improving the hydration in your skin, which in turn helps the thickness and elasticity.


Beets are a food that is high in vitamin C! Which makes it great for clearing up blemishes and balancing your skin tone. Beet juice works as a blood purifier, which in turn keeps your skin glowing and healthy. 

Can your diet combat skin problems?

Yes, making good choices in your diet will significantly help clear up skin problems and treat acne however it will not be an overnight change. It can take up to six weeks for new skin to come to the surface and changes in diet will show once this has happened. However, not all skin problems can be helped entirely by a change in diet. If your skin condition persists, talk to a GP or dermatologist to create a more personalized plan.

As acne is caused by infection and inflammation of the sebaceous glands are stimulated by hormones, it’s a good idea to cut down on fats and processed foods. If you cut down on processed foods such as junk food, cookies, and chips, this will help reduce irritation. It is a balance, even if you are eating whole foods as mentioned above such as salmon, berries, and nuts, this will not counter balance processed foods.

This article originally appeared on our sister site, Yours.

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