By ages 40 and 50, skin loses its firmness, moisture and elasticity, increasing the appearance of fine lines and wrinkles, according to the American Academy of Dermatology. Constant muscle movement, sun exposure and smoking cause wrinkles. Aside from wearing sun block and moisturizing the skin, diet also helps to prevent wrinkles. Anti-wrinkle foods high in vitamins A, C, E, niacin and linoleic acid may help to protect the skin from aging.
A serving of red peppers contains 95 mg of vitamin C. Vitamin C is an important nutrient for skin care because it is needed to make collagen. Collagen keeps skin firm, resilient and moist, according to the American Academy of Dermatology.
The anti-wrinkle sweet potato is high in vitamins A and C. Carotenoids, the form of vitamin A found in sweet potatoes, prevents wrinkles by preventing the breakdown of collagen, according to the Academy of Dermatology.
Sunflower seeds contain vitamin E and linoleic acid. As an antioxidant, vitamin E, when combined with vitamin C, protects the skin from sun damage. People with high intakes of linoleic acid have fewer wrinkles, according to a 2007 study published in "The American Journal of Clinical Nutrition." The study investigated the relationship between nutrient intake and skin-aging in middle-aged women.
The Academy of Dermatology says to include some protein as part of a healthy diet for good skin. Wild salmon is a good source of protein, in addition to being high in eicosapentaenoic acid, or EPA and docosahexaenoic acid, or DHA. EPA and DHA have been shown to protect the skin from sun damage, and prevent the onset of wrinkles, according to a study published in "The American Journal of Clinical Nutrition."
Safflower oil contains vitamin E and linoleic acid. The study in "The American Journal of Clinical Nutrition" says women with higher intakes of linoleic acid had moister and firmer skin.
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Two cups of watermelon provides a third of a day's worth of both vitamin A and C in only 85 calories, says the Center for Science in the Public Interest. As an antioxidant, vitamin C can reverse UV damage to the skin, according to the Academy of Dermatology.
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A healthy diet that includes spinach will lead to healthier skin. As a leafy green, spinach is a nutrition powerhouse high in anti-wrinkle vitamins A, C and E.
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One medium orange contains 70 mg of vitamin C. "The American Journal of Clinical Nutrition" says women with higher intakes of vitamin C had fewer wrinkles and moister skin, regardless of sun exposure or age.
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The anti-wrinkle food tuna is a source of EPA, DHA and niacin. Test tube studies show niacin increases collagen production, according to the Academy of Dermatology.
As a source of protein, vitamin E and niacin, peanuts should be part of an anti-wrinkle diet.
- American Academy of Dermatology: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin
- American Academy of Dermatology: Wrinkles
- "The American Journal of Clinical Nutrition"; Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women; M. Cosgrove; 2007
- Center of Science in the Public Interest: Ten Worst and Best Foods