The best anti-ageing foods: How to reduce wrinkles and fine lines

Nov 07, 2019
Regularly consuming blueberries may help fight off wrinkles and fine lines. Source: Shutterstock

When your skin loses elastin, collagen levels drop and fat cells start to shrink, resulting in saggy skin and wrinkles. While a great skincare routine certainly contributes to beautiful, youthful-looking skin, a healthy diet undoubtedly plays an even bigger part. While ageing is a natural process that cannot be avoided, it can certainly be slowed down.

As with most things, prevention is better than cure when it comes to fighting the ageing process. Fine lines and wrinkles are primarily caused due to a drop of collagen and elastin, a natural occurrence that comes with age, though the sun certainly plays its part.

Sun damage occurs when ultraviolet rays damage the skin by encouraging the production of free radicals, which in turn accelerate skin-ageing. Besides a thorough and regular sun care routine, which includes wearing protective garments and applying the right sunscreen, a diet rich in antioxidants and healthy fats can help reduce the effects of free radicals, and slow down the ageing process and the formation of wrinkles.

Here, I’ve listed the top five foods for younger-looking skin:


Not only are carrots good for your eyes, they are also one of the best foods for youthful-looking skin. Beta-carotene, a nutrient found in carrots, helps to preserve smooth skin by fighting against free radicals. Beta-carotene is a provitamin, which the body turns into vitamin A (one of the best vitamins for your skin). As vitamin A is fat-soluble, I recommend eating carrots with healthy fats, like a homemade guacamole dip or in a salad with extra virgin olive oil.


Do I need to say more? Everyone’s favourite toast topping is also one of the healthiest foods Mother Earth has gifted us. This great source of healthy fats is also rich in free-radical-fighting vitamin E. On top of that, avocados are high in glutathione, an antioxidant helping to detoxify the body and reduce wrinkles.


Fermented foods are probiotics that regulate digestion by putting good bacteria back in the gut. Gut bacteria can control immune cells and help manage the body’s inflammatory pathways, so you want to make sure your gut flora is a happy one. Sauerkraut and other fermented foods like kimchi or kefir aid the GI tract and ensure a healthy digestion. Poor gut health affects the way your body absorbs the nutrients needed to keep your skin looking youthful and healthy.


Berries are high in antioxidants and blueberries are undoubtedly the king of them all. Not only are blueberries rich in flavonoids and polyphenols, but also in vitamins A, C and E. Regularly consuming these tiny treats can help fight off wrinkles and fine lines and promote the regeneration of new skin cells. Add a handful of organic blueberries to your morning porridge or afternoon smoothie.

Wild Salmon

Fatty fish such as salmon is a great source of omega-3. Omega-3 fatty acids are vital as they become part of the skin cell walls keeping them plump and healthy. Healthy skin cells will lead to the skin looking more hydrated, supple and youthful. Consuming wild salmon can help keep the skin moisturised from the inside out and prevent fine lines and wrinkles.

Do you eat these foods every day? Do you like to eat healthy, or do you eat whatever you feel like?

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