Pie Mulumba     

While good skin relies on great skin care, 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 protein 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 includes 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 are definitely avocados. They’re also rich in the 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 glutathioneBy 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 foods in fighting off wrinkles and fine lines.

Not only do the 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 the bioflavonoid rutin whose antioxidant properties helps 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 nutrient found in carrots – beta-carotene – also helps to 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. More on that here.


This powerful super fruit is rich in a number of nutrients but the most important two in regards to skin care 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.