Top Foods for Reducing Wrinkles (Cont'd)
List of the 19 Best Foods to Eat for a Wrinkle-Free Skin
Here's a list of healthy eats that can help you achieve and maintain wrinkle-free skin! These wrinkle-fighting foods are loaded with some of the best anti-wrinkle nutrients, so make sure you eat plenty of these foods every week!
Note: This is the second page of an in-depth article and healthy eats that help fight premature wrinkling of the skin. In case you missed the first page, click here.
Tomatoes are one of the best foods to eat if your goal is to achieve a wrinkle-free skin. They contain several interesting properties that make them exceptional at preventing and reducing wrinkles and fine lines. Their most notable quality: they contain lycopene which can neutralize the harmful effects of UV light by scavenging skin-damaging free radicals. In one study, a daily intake of five tablespoons of tomato paste served with olive oil increased the protection against sunburn by 33 percent (estimated to correspond to a sunscreen with a Sun Protection Factor of 1.3). Lycopene from processed tomato products — such as catchup, tomato paste, and pasta sauce — appears to be more bioavailable than that from raw tomatoes. Further, lycopene is better absorbed by the body in the presence of beta-carotene. Coincidentally, tomatoes also contain beta-carotene! In addition to lycopene and beta-carotene, tomatoes contain vitamin C.
Onions are an excellent natural source of quercetin, one of the best nutrients for people whose goal is to have a wrinkle-free skin. But the contribution of tomatoes to youthful skin does not stop there. The vitamin C and sulphur that onions provide protect the skin and help keep it supple and smooth. Aside all the anti-wrinkle properties the onion may offer, this versatile culinary plant can provide a real health boost to anyone. Furthermore, in addition to all the powerful nutrients it contains, onions top the list of vegetables that are least likely to contain significant amounts of pesticides and other harmful chemicals.
One study found that people who eat celery regularly have fewer wrinkles than people who do not consume celery. This is not surprising, considering that celery is good source of beta-carotene, vitamin E, and vitamin C. When buying celery, choose organically grown produce. Together with bell peppers celery tops the list of vegetables that contain the highest levels of contaminants, including neurotoxic pesticides and chlorothalonil which is believed to be carcinogenic.
An apple a day can keep wrinkles away. In addition to vitamin C, apples are a good source of quercetin which is a potent antioxidant. The molecular structure of quercetin is extremely well suited for destroying free radicals, which makes this nutrient an excellent wrinkle fighter. When buying apples, choose organically grown fruit if possible. Together with peaches, apples top the list of fruits that contain the highest levels of pesticides and other chemicals (when conventionally grown).
Eating more broccoli is a great way to give yourself a health boost and to reduce wrinkles at the same time. Broccoli is a good source of of beta-carotene, vitamin C, and coenzyme Q10 — all of which are vital anti-wrinkle nutrients. To get the most out of broccoli's health benefits, choose organically grown plants (they are typically more nutrient-dense and contain fewer harmful substances). If your digestive tract can handle it, eat your broccoli raw or slightly steamed. This will help the vegetable to retain its vitamin C and coenzyme Q10 content.
Not only is asparagus downright delicious, it is also an excellent anti-wrinkle food. Research shows that people who include asparagus in their diet have fewer wrinkles than people who do not eat these lovely spears. As a bonus, asparagus is typically low in pesticides, even the non-organically grown produce. When preparing asparagus, make sure you clean the spears thoroughly as the bottom part of the plant often contains dirt. It is however not necessary to peel the spears — especially if you have selected thin, fresh asparagus shoots.
#17: Sweet Potatoes
Sweet potatoes are one of the oldest vegetables known to man and one of the most nutritious vegetables there is. They are also an excellent addition to your diet if your goal is to delay the development of wrinkles. Sweet potatoes are among the most concentrated sources of beta-carotene, but they also contain vitamin C. In addition, they contain unique root proteins which, according to preliminary studies, have significant antioxidant properties. Furthermore, sweet potatoes are thought to promote the synthesis of hyaluronic acid (HA), a special protein produced by the body. Hyaluronic acid helps keep the skin smooth and supple, but the body's ability to produce this important anti-wrinkle substance deteriorates as we age.
Listen to Popeye and eat your spinach! The nutritional profile of spinach makes it an excellent health food and an important anti-wrinkle food as it is loaded with co-enzyme Q10, beta-carotene, vitamin E, and vitamin C. Spinach is also at the top of the list of foods with the highest concentration of glutathione (313 nM glutathione/g wet weight). Glutathione is a strong antioxidant that has gained the spotlight in recent years and that has been revered as the 'master antioxidant'.
#19: Fish Roe
A little goes a long way when it comes to fish eggs, one of the best natural sources of DHA and EPA. DHA and EPA are types of omega-3 fatty acids and known for their ability to help keep the skin smooth. Ounce for ounce, fish eggs contain even more omega-3's than the fattiest fish. A study, which analyzed the roe of fifteen marine animals, found that the roe of hake, lumpsucker, and salmon were the richest in terms of omega-3 fatty acids.