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Anti-Wrinkle Diet

Updated on October 5, 2019
What to do with wrinkles
What to do with wrinkles | Source

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.

Food to help erase wrinkles
Food to help erase wrinkles | Source

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.

Anti-aging foods
Anti-aging foods | Source

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.

Wrinkle Diet Recipes
Wrinkle Diet Recipes

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.

**Nutritional values**

calories 292

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.

**Nutritional Values**

calories 299

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

**Nutritional Values**

calories 262

protein 3 g

carbohydrates 16 g

fiber 2 g

total fat 21 g

saturated fat 3 g

cholesterol 10 mg

sodium 234 mg

© 2013 Susan Hazelton


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    • Dolores Monet profile image

      Dolores Monet 

      7 years ago from East Coast, United States

      Hmm, so eating right is not only good for you, but makes you looks better too! Your recipes sound delish. I used to be big on the flax seed, but somehow forgot about it. I bought a way too big bag of flax seeds, so decided to plant some and see how that went. Not only was the flax good for me, but good for the garden too, producing lots of pretty blue flowers!

    • profile image


      7 years ago

      Cool hub and very informative! : ) I am always looking for ways to improve myself and especially my skin as I age. Great tips and good food mentioned here. Some I already partake of. Thanks for sharing!! Voted it up!

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      vespawoolf, It's true, food affects every part of our body. I think basically if we eat fruits, vegetables, and whole grains we can pretty much take care of a lot of different ailments.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      MG Singh, true, wrinkles just show that you've had some experiences in life. I have proudly earned every one of my wrinkles.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      pinto2011, thanks. It was amazing writing it.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      d,William, unfortunately it seems that every day something we thought of as a healthy or safe food is declared bad for us. Too bad.

    • vespawoolf profile image

      Vespa Woolf 

      7 years ago from Peru, South America

      What an interesting Hub! I do believe our diet affects every system in our body, including the process of aging. My husband and I have a daily high-protein smoothie and now I'll make sure we drink the low-fat version. We have a handful of spinach in our smoothie, but I think we could use a boost of foods with linoleic acid content after reading this. Although I'm not a big fan of chili, I look forward to trying your cucumber/fruit salad and spinach/chickpea salad. Love it! Thanks. Voted up and shared.

    • MG Singh profile image

      MG Singh 

      7 years ago from UAE

      Nice post, though wrinkles is nothing to be ashamed off

    • pinto2011 profile image


      7 years ago from New Delhi, India

      Hi KoffeeKlatch Gals! This is really amazing experience to go through this article.

    • Vinaya Ghimire profile image

      Vinaya Ghimire 

      7 years ago from Nepal

      Aha, my mother will love to try these foods. I have heard about Vitamin C, but not others.

      PS: Thanks for reading and commenting on my hub. Cheers

    • d.william profile image


      7 years ago from Somewhere in the south

      great article and a good reminder to eat healthier. Most of the stuff you have listed are already in my daily eating habits. Except for beef. Some chicken and even less ham.

      I was reading about soy bean oil now being unhealthy because it is made with GMO soy beans. And of course corn oil and other corn products need to be avoided because corn in the U.S. is now mostly GMO as well. Canola oil (made from the rapeseed plant) has never been a recommended oil for human consumption as it was originally used as motor oil and deadly to humans if consumed, before someone discovered that by refining it many times, it is now consumable by humans. I find that questionable and wonder why anyone would use it based on its poisonous history.

      We even have to be careful about the fish we eat. If it is "farm raised" it is most likely a GMO product.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      RTalloni, what a cute little story. I think I have honestly earned every wrinkle and gray hair. However, a healthy diet and a face with less wrinkles does tend to make you feel better.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      So am I Writer Fox. Maybe some day.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      aviannovice, thanks. I only wish I had started to follow my own advice earlier.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      drbj, I'm rapidly approaching the older that dust age group. Thanks for sharing.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      DDE, a wrinkle free diet to me sounds like my kind of diet. It has the foods I enjoy. Glad you like it.

    • profile image


      7 years ago

      Thanks for this look at eating healthy as we age. Your hub and the video are full of good practical advice and the recipes look fabulous.

      The title reminded me of a precious story I heard long ago: Grandma and freckle-faced little granddaughter were in line at a bank behind a mom and little boy. The boy antagonized the granddaughter, eventually bringing her to tears over her freckles. Grandma bent close to granddaughter and said, "I love freckles." Through her tears granddaughter looked deep into her grandma's eyes and said, "And I love wrinkles."

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      Jackie, You'll love them.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      kashmir56, at least it will slow down the wrinkles.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      Nell Rose, it's true beauty does begin within, in more ways than one.

    • Writer Fox profile image

      Writer Fox 

      7 years ago from the wadi near the little river

      I'm still waiting for the anti-wrinkle pill to be invented! Enjoyed your great research. Voted up.

    • aviannovice profile image

      Deb Hirt 

      7 years ago from Stillwater, OK

      Thanks for showing us how to take better care of ourselves once again. Can't do that too much!

    • drbj profile image

      drbj and sherry 

      7 years ago from south Florida

      Hi, KKGals. Your excellent information about anti-aging, anti-wrinkle foods may be too late for me since I am already older than soil, but I will share it with friends who are decades younger. Promise.

    • DDE profile image

      Devika Primić 

      7 years ago from Dubrovnik, Croatia

      Awesome choices here and I enjoy all foods mentioned here , most helpful tips on Anti-Wrinkle Diet. Voted up, useful, and interesting.

    • Jackie Lynnley profile image

      Jackie Lynnley 

      7 years ago from the beautiful south

      Yum, wow these sound good and I will be trying them! Thank you. ^

    • kashmir56 profile image

      Thomas Silvia 

      7 years ago from Massachusetts

      Great useful information to help you keep wrinkle free, or has close to that has you can . Well done !

    • Nell Rose profile image

      Nell Rose 

      7 years ago from England

      This is great Koffee, we always forget that beautiful skin should come from the inside and not just what we place on our skin. I remember reading years ago that pineapple was a great wrinkle treatment, especially the juice, I always try and eat food with vitamin c, great ideas, and voted up and shared, nell


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