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While good skin relies on great skincare, a healthy diet rich in nutrients also plays a part. While aging is a natural process that we can’t avoid, fighting off wrinkles can look and taste quite well.

Preventing wrinkles

When it comes to combating premature aging, prevention is always better than cure. Wrinkles are primarily caused by sun damage and loss of the proteins collagen and elastin. These two proteins are responsible for keeping the skin young, firm, and supple.

Sun damage occurs when UV rays hit the skin, affecting the production of collagen and elastin. Moreover, these rays also encourage the production of free radicals, which then prematurely age the skin. This can be avoided by practicing good sun care, which includes using the right sunscreen and always wearing protective clothing.

As we age, the skin does naturally lose its firmness and elasticity. However, other factors that can accelerate this process include pollution, smoking, stress, dehydration, and a diet rich in aging foods.

Thankfully, there are foods rich in antioxidants and nutrients that can help to reduce the effects of free radicals and thus, prevent the formation of wrinkles.

Wrinkle Fighting Foods


One great source of healthy fats is definitely avocados. They’re also rich in skin-nourishing nutrient vitamin E, which not only helps to reduce scars and blemishes, but it also fights off free radicals, thus preventing the formation of wrinkles.

If that’s not enough, avocados are also high in the antioxidant glutathione. By helping to detoxify the body, glutathione helps to keep the skin clear of both acne and wrinkles.


berries | Longevity LIVE

If there’s one group of foods extremely high in antioxidants, it’s definitely berries. By being rich in flavonoids, polyphenols, and vitamins, berries are the perfect food for fighting off wrinkles and fine lines.

Not only do they fight off free radicals, but they also promote the regeneration of new skin cells.  Whether it’s blueberries, blackberries, strawberries, cranberries, or raspberries, you should definitely add some form of berries to your morning smoothie.


Aside from boosting heart health, this alternative grain is also able to reduce the signs of premature aging.

Buckwheat is rich in bioflavonoid rutin whose antioxidant properties help it to maintain the production of collagen in the skin, as well as encourage the body’s utilization of vitamin C.


They may be great eye-care foods, but the nutrients found in carrots – beta-carotene – also help preserve the youthfulness of the skin by fighting against free radicals.

Olive oil

Aside from adding some much-needed flavor to our favorite salads, olive oil can also play a prominent role in preventing premature care.

Olive oil is high in monounsaturated fats and this allows it to keep the skin hydrated, which is important as dry skin can cause wrinkles. Aside from that, olive oil is also rich in the free-radical fighting nutrients vitamin E and A.

If you don’t want to add it to salads or use it for light cooking, olive oil can be used as part of your skincare routine.


This powerful super fruit is rich in a number of nutrients but the two most important in regards to skincare are ellagic acid and punicalagin.

Ellagic acid prevents the formation of wrinkles by stopping both inflammation and loss of collagen.  Punicalagin, on the other hand, helps to preserve the skin’s levels of collagen. 


Aside from being incredibly rich in wrinkle-fighting omega-3 fatty acids, salmon also contains the antioxidant astaxanthin. Astaxanthin, which is responsible for salmon’s pink color, helps to fight off free radicals.

Aside from keeping your skin wrinkle-free, the above-listed foods also provide your body with a whole range of health benefits so be sure to add them to your diet before you spot that first fine line.


Pie Mulumba

Pie Mulumba is a journalist graduate and writer, specializing in health, beauty, and wellness, and she also has a passion for poetry, equality, and natural hair. Identifiable by either her large afro or colorful locks, Pie aspires to provide the latest information on how one can adopt a healthy lifestyle and leave a more equitable society behind.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.