Did you know there was such a thing as a diet to help keep those wrinkles at bay? I didn't. Believe me when I tell you there is.
Besides all the beauty products, the pampering and botoxing there is actually another thing to add to your list of to do's to help keep you skin smoother as you get older.
I think we all know that as we get older our skin is less able to protect itself from damage. You skin become dry, thin, and losses some of it's elasticity. This all leads to wrinkles and sagging.
There are certain foods that will help protect your skin from developing wrinkles, or at least slow the development down. As a matter of fact, there was a study published in the "American Journal of Clinical Nutrition" that showed people who follow a low-fat diet have firmer skin and fewer wrinkles.
So what do you eat on this diet?
Basically an Anti-Wrinkle Diet is made up of foods rich in Vitamin C, linoleic acid, and beta-carotene.
Vitamin C is an anti-oxidant that helps protect skin from damage by free radicals and is also necessary to produce collagen.
Linoleic acid is the fatty acid omega-6. If helps protect you from damage from UV rays.
Beta-carotene is simply the antioxidant that helps prevent the breakdown of collagen.
An anti-wrinkle diet is a diet that is low-fat, high in nutrition, and filled with fiber.
Best Anti-Aging Foods
- Lean protein - Protein breaks down into amino acids. Amino acids help regeneration of skin cells and collagen. You should try to eat a serving of lean protein every meal.
Examples of lean protein are: skinless chicken breasts; turkey; lean beef such as top round, top sirloin, 90% lean ground beef and flank; fish such as salmon, flounder, sole, tuna, and shrimp; beans such as navy, pinto, chick peas, and black; egg whites; and nuts.
- Linoleic acid foods - These foods help balance your essential fatty acids. Try for at least 2 4-ounce servings per week.
Examples of foods containing linoleic acid are: oils such as sunflower seed oil, grape seed oil, pumpkin seed oil, canola oil, and soybean oil; seeds and nuts such as pumpkin seeds, pine nuts, walnuts, cashews, and sunflower seeds; fish such as salmon, tuna, herring, and mackerel; and dark green leafy vegetables such as kale, collard greens, and spinach.
- Vitamin C - You need these foods to help rebuild your collagen and to help protect you from free radical damage.
Examples of foods high in Vitamin C are: fruits such as blueberries, blackberries, raspberries, strawberries, black currants, pineapple, cantaloupe, and mangoes; vegetables such as tomatoes, banana peppers, turnip greens and red cabbage; and herbs such as chives, coriander, cloves, cayenne pepper, saffron, chili powder, basil, and rosemary.
- Beta-carotene - The foods rich in beta-carotene will help guard you against aging.
Examples of food rich in beta-carotene are: vegetables such as sweet potatoes, kale, carrots, turnip greens, spinach, mustard greens, collard greens, lettuce, and butternut squash; and dried herbs such as basil, oregano, marjoram, parsley, and ground sage.
Spinach and Chickpeas Salad
2 medium white onions, cut into 1/2" slices
1 can (15 oz) chickpeas, drained, rinsed, and pat dry with paper towel
1/4 cup lemon juice
2 tbsp. flaxseed oil
1 tbsp. olive oil
1/2 tsp pre-minced garlic
1/2 tsp seasoned salt
1/4 cup crumbled feta cheese
1 package baby spinach
2 apples, cored and sliced (leave peel on)
2 tbsp. ground flaxseed
Preheat oven to 400 degrees.
Spray cookie sheet with olive oil cooking spray and lay onion slices on it. Spray top of onion slice. Place in oven and roast for 10 minutes.
Add chickpeas to cookie sheet and roast them and onions for 10 more minutes.
In small bowl, whisk together lemon juice, flaxseed oil, olive oil, garlic, and seasoned salt.
Gently stir feta cheese into oil mixture.
Place spinach, onion, chickpeas, sliced apples, and flaxseed and toss together with dressing.
This salad serves 4.
protein 9 g
carbohydrates 37 g
fiber 10 g
total fat 14 g
saturated fat 3 g
cholesterol 8 mg
sodium 476 mg
Vegetarian Three Bean Chili
3 carrots, sliced
3 celery stalks, sliced
1 tsp pre-minced garlic
1 large white onion, chopped
1 can (28 oz) crushed tomatoes
1 can (14.5 oz) chopped tomatoes with basil, garlic, and oregano
2 tsp chili powder
1 can (15 1/2 oz) pinto beans
1 can (15 1/2 oz) black beans
1 can (15 1/2 oz kidney beans
1 green pepper, chopped
Place all ingredient into a pan with one cup of water and bring to a boil.
Simmer uncovered for about 1 hour or until vegetables are tender.
This recipe serves 8.
protein 9 g
carbohydrates 58 g
fiber 20 g
total fat 2 g
saturated fat 0 g
cholesterol 0m g
sodium 712 mg
Cucumber and Fruit Salad
1 cucumber, peeled and chopped
1 cup red seedless grapes
1 can ( 8 oz ) pineapple chunks
1/3 cup walnuts
1/2 cup Cucumber Ranch dressing
Place all ingredients in a bowl and mix well.
This recipes serves 4
protein 3 g
carbohydrates 16 g
fiber 2 g
total fat 21 g
saturated fat 3 g
cholesterol 10 mg
sodium 234 mg
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© 2013 Susan Hazelton