By adding some foods to your diet, you may remove your wrinkles or lessen the appearance. Certain foods like this Greek salad are packed with vitamins and antioxidants that improve your skin, build collagen, and retain water to plump and thicken the skin. You may look younger if you incorporate B-3 (Niacin), vitamin E, vitamin C, and vitamin A (retinol) in your diet.

Vitamin B-3 (Niacin)

A breakthrough study led by Jacobson El of the College of Pharmacy, Tucson showed B-3 increases the thickness of the outer most layer of skin by around 70%, increased the production of new skin cells, and reduced water loss in the skin by 20%. Starting in your 30′s your body slows the production of new skin cells which leaves your skin looking dull. By eating foods with Niacin you may produce more new skin cells that are thicker and can retain more water. Then your skin will look younger and healthier.

Foods rich in Vitamin B-3 (Niacin)

chicken
salmon, tuna, swordfish
beets
peanuts
beef liver and kidney
sunflower seeds
some breads and cereals
eggs
dairy

Vitamin C

The sun’s rays create free radicals in your body that damage the skin and cause wrinkles as well as freckles, brown spots, and melanoma. Vitamin C defends your body from free radicals damaging your cells. Vitamin C also helps make collagen and the collagen plumps your skin and makes you look younger.

To get the maximum benefit, eat foods rich in Vitamin C and E since Vitamin C “regenerates oxidized vitamin E, their combined effect make for a stronger defense against damage from the sun, pollution, smoke, and other wrinkle causing agents.” A green apple with almond butter is a vitamin rich snack as well as gives you energy.

Foods rich in Vitamin C

Bell peppers
Oranges
Apples

Vitamin E

Vitamin E is essential to your immune system and the health of your cells. It helps neutralize free radicals in your body, reduces fibroids in your breast tissue, and aids in red blood cell formation. It also may help prevent ALS as well as fights cancer and heart disease.

Foods rich in Vitamin E

Spinach and leafy vegetables
Asparagus
Olives
Corn
plant oils
nuts-almonds
Wheat germ
You can take 400 iu capsules as well ( John’s Hopkins recommends you do not take more than 400iu)

Vitamin A

Vitamin A (retinol) has been used in skin care for years. Vitamin A reduces the appearance of wrinkles because it ” increas[es] the production of glycosaminoglycan a compound that retains water keeping the skin plump and vibrant, and collagen, a compound that aids in the production of new skin cells which ultimately replace the old damaged skin cells.” Livestrong.

Foods rich in Retinol

Red, yellow, orange bell peppers
Oranges
Brighter colored vegetables and fruits
dairy products

I have one friend with 3 young kids who still looks like she is in her mid twenties. She has beautiful skin. Everytime I see her she has a glass of water in her hand. I asked her what her secret is and she takes fish oil for her Omega 3′s and magnesium for her cells. She goes to a holistic doctor to monitor her hormones, does European cleanses about twice a year, and she eats mostly organic. She also exercises several times a week.

I know it is hard to do what she does but this is something you can do. Order or make a Greek Salad with fresh cucumbers, roasted red peppers, cucumbers, feta cheese, and a protein with B-3 like roasted chicken, salmon, tuna, or grass fed beef. Take fish oil once a day and drink plenty of water.

Buy fresh young coconuts for the water. And, after a few weeks your skin will be glowing and you will have your friends asking what you are putting on your skin!