Diet for wrinkle-free skin

There are many superfoods that help in reducing and preventing skin problems and rejuvenating the skin. Below are some such food items that are helpful in getting rid of wrinkles:

• Papaya: Papaya has many antioxidant properties along with vitamin A, vitamin B, vitamin C, vitamin K, vitamin E, calcium, potassium, magnesium, phosphorus, all of which help in making the skin tight and reducing wrinkles. The papain present in papaya works as one of the best anti-inflammatory agents. It is also beneficial in anti-ageing. Wrinkles can be reduced by including papaya in your diet.
• Blueberries: Vitamin A and Vitamin C are present in abundance inside blueberries. Along with this, an antioxidant element called anthocyanin is present in them, which is useful in reducing the age of the skin. Their consumption not only relieves skin tension, but blueberries are also helpful in preventing the loss of collagen.
• Dark chocolate: The amount of cocoa in dark chocolate is very high. Additionally, antioxidants, anti-inflammatory properties, vitamin C and vitamin A are also found in dark chocolate. Along with reducing the appearance of wrinkles, eating dark chocolate is also helpful in reducing the signs of ageing. (Read more: Anti-ageing treatments and prevention)
• Nuts: When it comes to nuts, the first ones that come to mind are almonds and walnuts. Walnuts contain anti-inflammatory and omega 3 fatty acids. At the same time, vitamin C is found in almonds, which is helpful in protecting the skin from harmful UV rays. Apart from this, the lost glow of the skin returns due to the consumption of nuts. Consumption of nuts is very useful in reducing wrinkles.
• Avocado: Avocado is rich in vitamin A, vitamin C, vitamin E and vitamin K. Apart from this, it is rich in antioxidant elements. The dead cells of the skin are removed by the regular consumption of avocados. The skin also becomes brighter and wrinkle-free. (Read more: Avocado oil benefits)
• Carrot: If carrots are added to your diet, they can relieve many problems like wrinkles as well as spots on the skin. Carrots are rich in fibre, water and vitamin C, which not only promote the production of collagen but can also improve the elasticity of the skin. Carrot can be consumed as is or in the form of halwa or juice.

(Read more: Fibre-rich foods)

Apart from the food mentioned above, you can also include some other foods in your diet to manage wrinkles, such as:

• Chia seeds
• Cinnamon
• Egg whites
• Garlic
• Porridge
• Salmon and sardine fish
• Sweet potato
• Tomato

According to Dr Patricia Farris, a dermatologist and spokesperson for the American Academy of Dermatology, research has proven that a healthy diet and certain nutrients help reduce the signs of ageing. Experts further say that vitamin C is an antioxidant that not only fights free radicals but is also essential for helping enzymes build collagen.

Research suggests that consuming foods rich in vitamin C proves to be very beneficial in reducing wrinkles.

In another study, when scientists looked at the diets of older Dutch people, they found that men with healthy eating habits had fewer wrinkles. Along with this, it was also found that fewer wrinkles were seen in women who ate more fruits. In contrast, women who ate more meat and junk food showed more wrinkles than women who ate more fruits. This just goes to show that a healthy diet is beneficial for both skin and health.

(Read more: Healthy recipes)

Some foods can actually increase the likelihood of premature wrinkles appearing on the skin. Below are some such foods that you should avoid:

• Fried salty foods: Foods fried on high heat start releasing free radicals that cause cellular damage to the skin. Because of this, the ageing process of the skin accelerates and it weakens the elasticity of the skin as well. Also, consuming too much salt can lead to water leaking out of the skin, which can lead to dehydration. This increases the risk of wrinkles in the skin.
• White bread: Foods with a high glycemic index like white bread can cause inflammation in the body, which is responsible for skin ageing and wrinkles.
• White sugar: Consumption of sugar increases skin problems like pimples. Also, when the sugar levels in the body become high, then the process of rapid ageing is stimulated, which causes wrinkles.
• Processed meats: Processed meats like hot dogs, bacon and sausages can be harmful to the skin. Meat is high in sodium, saturated fats, and sulfites, which can dehydrate the skin and weaken collagen, causing inflammation.
• Alcohol: Alcohol depletes nutrients, hydration and vitamin A levels, all of which have a direct effect on wrinkles.

(Read more: How to get glowing skin)

Apart from the selection of foods, there are also some other methods that can help in the production of collagen such as dietary supplements or injections to increase the level of collagen. If you’re considering these as an option, you should consult with your doctor first. 

Apart from this, many treatments like retinol, vitamin C, micro-needling and face acids can also help to prevent and heal wrinkles.

Some other options you can consider are facial acupuncture or facial exercises.

(Read more: Beauty and skin care tips)

Wrinkles are very natural and common in today's time but they can be prevented. Many beauty products and medicines are available in the market for their treatment. You can also remove wrinkles with the help of home remedies, a good diet and exercise. Be sure to consult your doctor before making any treatment or dietary changes.

(Read more: Skin care routine for flawless skin)