Vitamin C Food- Women who take adequate Vitamin C regularly has fewer wrinkles as compared to those who don’t. Vitamin C is a powerful antioxidant. Antioxidants prevent damage to cells and to cell DNA that can interfere with the production of collagen, the main supporting structure for the skin. Have lots of oranges, guavas, goose berries, tomatoes, broccoli, red bell pepper, strawberries. For an extra skin boost, try pomegranate- beyond Vitamin C, the, the fruit contain ellagic acid, which may counter the deleterious effects of UV rays.
Lean Protein-If your protein intake is less you will get wrinkles very early in life. Protein is the building block of collagen. So it is time to feat on red meat and chicken breast. But it is always advisable to have lean chicken because if you are feasting on red meat regularly then you will be piling on weight rapidly. Fat free chicken, egg whites, fish are definitely good choices. When choosing red meat, go for lower fat cuts. Tofu is also good for the skin.
Fish-Omega-3 fatty acids are great for skin. Sea fish like tuna, salmon protects against the ultra –violet rays. The fats present in fishes reduce inflammation and other sun damages which can even lead to skin cancer. Omega-3s can protect against sunburns. Salmon, tuna, mackerel and sardines are good sources, but if you are not a fish eater you should consume a lot of nuts like walnuts, hazel nuts, flax seeds, pumpkin seeds melon seeds and tofu as they too are excellent sources of Omega-3.
Whole Grains- You should have grains rich in selenium which include brown rice, oatmeal, barley and whole wheat. Limiting yourself to the recommended three to five servings a day is enough for young looking healthy skin. Refined grains causes rise of insulin level, which damages the skin and leads to break down of the skin. Selenium in whole grains protects against injury from UV rays.
Colourful Fruits and Vegetables- Load your plates with lots of salads. The yellow, orange and red pigments found in fruits and vegetables are carotenoids, antioxidants that destroy free radicals. Load up your curries with loads of tomato pastes. Orange tinted vegetables and fruits carrots, apricots, oranges and sweet potatoes- are all god sources of beta-carotene. So are dark green vegetables such as spinach and other greens. Generously add coriander and parsley to your food.