Good Nutrition Equals Beautiful Skin 

Diet plays a central role in the fight against wrinkles.  

Many foods contain antioxidants and other substances that delay skin aging.   

Everybody ages and sometimes even an optimal diet cannot prevent that.  

But it helps to delay the aging process.  

How aging takes place at the cellular level has not been fully explored to date.  

So far, there are various theories about how an organism ages, including the effect of free radicals. 

Free radicals are chemical molecules that arise during normal metabolic processes and cause damage to cell structures.  

| Related: Why Is Good Nutrition Important?


Antioxidants: The Best Anti-aging Weapon 

The body has its own anti-aging weapon to ward off harmful free radicals as they enter the body through UV radiation or pollution.  

These radical scavengers, the so-called antioxidants, include the vitamins A, C and E as well as phytochemicals 

These substances help keep free radicals from damaging cells and protect the body against diseases and premature aging. 

Though vitamin deficiency is relatively rare, and the recommended daily requirement of antioxidants is still unknown, it’s certain that the aging process can be slowed down with the right diet.  

| Related: 12 Healthy Foods High in Antioxidants 


Are Vitamin Supplements Harmful? 

Vitamin and minerals are essential in the fight against aging.  

But dietary supplements may contain ten times the number of individual vitamins and minerals. People turn to supplements to cover what their body is missing.  

But scientists and consumer advocates warn against uncritical handling of pills and powders. 

If different preparations are taken at the same time, it can lead to overdoses or negative interactions in the case of individual substances.  

For example, a high level of phosphorus inhibits the absorption of calcium in the body. Too much calcium in turn hinders the absorption of iron. 

Smokers who consume more than 20 milligrams of beta-carotene daily even increase their risk of developing lung cancer. 

In addition, regular exercise and a varied diet may not be enough to stay young longer, say at least advocates of anti-aging therapies. 

| Related: Are Vitamin Supplements Necessary? [Here Are 8 Reasons Why You Should Take Them] 


Less Calories, Fewer Wrinkles? 

Not only a deficiency in vitamins and micro-nutrients accelerate the aging process, an oversupply of certain food components also promotes aging and has an adverse effect on the overall health.  

Overall, saving calories seems worthwhile 

The researchers at the University of Gothenburg identified one of the enzymes that appears to be key to the anti-aging effect.  

They found that restrictive intake of calories prevents the inactivation of the enzyme peroxiredoxin 1 (Prx1). According to Mikael Molin from the Department of Biochemistry and Cell Biology in Gothenburg, this enzyme slows down the aging processes. 

The researchers had already found in earlier studies that monkeys live several years longer than expected by gradually reducing the intake of sugar and proteins.  

The same method of less food intake also worked on yeasts, flies, fish and rats. 

 | Related: Age-Defying Skin Care [Anti-Aging Tips for All Ages]


Be Wrinkle-free with These Nutrients

If your diet consists mainly of meat and fat, then aging is inevitable even before you hit your senior age.  

To provide the body with the right and balanced number of vitamins, trace elements and phytochemicals, fruits and vegetables in all colors should be included in the diet.  

For example, red, green and yellow peppers contain different nutrients.   

An important nutrient the body needs are polyunsaturated fatty acids which form a building block for the cell membrane.  

Some fatty acids can be produced by the body itself but those that aren’t are called essential fatty acids, like omega-3 and omega-6 fatty acids.  

Omega-3 fatty acids have a positive effect on blood lipid levels and decrease the risk of arteriosclerosis. These are found in linseed oil and fatty sea fish such as salmon, sardines or herring.  

Another important defender of the skin is vitamin E which is contained in wheat germ oil or sunflower oil.  

| Related: Top 7 Foods to Fight Wrinkles and Improve Skin [The Anti-aging Diet]

Here’s a breakdown of the most important anti-aging nutrients. 


1Biotin (Vitamin B7)  

This vitamin supports the body in the conversion of long-chain fatty acids, which regulate the water balance of our skin. An imbalance makes the skin susceptible to harmful environmental influences. 

Sources are avocado, nuts, yeast, salmon, dairy products, sweet potato and liver.



This is an effective radical scavenger that supports skin functions, growth, and reduces the body’s exposure to UV radiation.  

Sources are red, yellow, orange and dark green vegetables such as carrots, pumpkin, apricot, sweet potato, kale, fennel, spinach and tomato.  



These are plant hormones that protect against conditions such as osteoporosis, heart and vascular diseases and reduce the risk of breast cancer. 

Furthermore, phytoestrogens can positively influence menopausal symptoms such as depression, hot flashes and sleep disorders. 

Sources are soy products, flaxseed, red clover, and whole grains.   



These are phytochemicals. They have a strong antioxidant effect and are contained in dark fruit juices, green and black tea or red wine.

The body can best utilize polyphenols when added to it via fluids. 

Sources are berries, cocoa powder, beans, nuts, spinach, and soy.  



This mineral inhibits harmful processes in the cells and protects them from degeneration. It has an anti-inflammatory effect and protects cells from attack by free radicals.  

Sources are whole meal products, legumes, and nuts especially pecan. 



These are contained in garlic or onions, smell strong, but are good for the body. They strengthen the immune system and support the body in the fight against bacteria and viruses.  

In addition, they have an antioxidant effect and protect the cells from degradation. 


7Vitamin C  

This vitamin stimulates the immune system, provides strong vascular walls, helps with stress management and strengthens the cell structure.  

Sources are sea buckthorn, guava, rosehips, blackcurrants, parsley, broccoli, citrus fruits and paprika among others. 


8Vitamin E 

This is an important antioxidant that protects cells from free radicals and stimulates fat metabolism.  

Sources are nuts, wheat germ, sunflower oil, liver and fish. 



The most essential anti-aging weapon for firm skin. 

It is recommended to drink at least 1.5 liters of calorie-free or low-calorie drinks such as water or tea.  



This element is involved in fat metabolism and strengthens the immune system. It stabilizes the DNA and is involved in the function of the metabolic and sex hormones.  

Sources are seafood, nuts, lentils, cheese and green tea.  



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