10 Anti Wrinkle Foods To Eat

People love to lead healthy life. A healthy life does not mean only disease-free life, but with great skin health is also essential. Every year millions of people get affected by wrinkles with the aging process.

Wrinkles are a common symptom of aging. However, by following some tips you can reduce the risk of wrinkles. Consumption of nutrient-dense natural foods can help a lot to prevent or slow down wrinkles.

But how do these foods fight wrinkles? Well, these foods are packed with anti-wrinkle micronutrients like:

  • Vitamin A
  • Vitamin C
  • Copper
  • Niacin
  • Vitamin B2

Moreover, water is a very important compound to maintain skin hydration and the prevention of wrinkles. That’s why the top 10 anti-wrinkle foods list contains watery foods also. Let’s check how these nutrients prevent wrinkles.

Vitamin A

Vitamin A belongs to the retinoid categories and it falls under the group of fat-soluble substances. In fact, Vitamin A is Food and Drug Administration approved first anti-wrinkle agent(among vitamins) (1).

Vitamin A is probably the most effective wrinkle reduction agent. It can change the appearance of the skin surface by its anti-aging effects. That’s why vitamin A is widely applied in cosmetics.

Vitamin C

Vitamin C is another great micronutrient for maintaining wrinkle-free skin. It has numerous benefits over wrinkle reduction. Vitamin C can, directly and indirectly, slows down wrinkle growth and boost skin health.

According to studies the most common reasons for wrinkles or skin aging are (2):

  • Poor hydration
  • UV damage
  • Toxins
  • Gene mutation
  • Hormonal factor
  • Free radical damage
  • Loss of immunity

On the other hand, vitamin C can be able to deal with the above-mentioned problems excluding genetic and hormonal causes. According to studies vitamin C can reduce free radical damage. Moreover, it also boosts both the innate and adaptive immune systems (3, 4).

Furthermore, vitamin C can be able to provide the following skin benefits (5):

  • Protection against UV damage
  • Toxin removal from the skin
  • Maintaining proper skin hydration and healing rate


Copper is an essential nutrient for maintaining healthy skin. It plays an important role in the synthesis and stabilization of skin proteins and angiogenesis. The anti-wrinkling benefits of copper are proven in scientific studies.

Studies have shown that copper can (6)

  • Improve the skin elasticity, especially in patients with diabetes
  • Reduce the facial fine line and wrinkles
  • Aid in the enhancement of wound healing


UV or ultraviolet ray damage is one of the major causes of wrinkle production. Niacin or vitamin B3 have been shown to reduce UV-induced immunosuppression in humans (7). That’s why foods that contain niacin can be effective against wrinkles.

Vitamin B2

Vitamin B2 or riboflavin can reduce the risks of wrinkles. It is a water-soluble vitamin and this is an important antioxidant for the proper functioning of the immune system. Riboflavin also maintains healthy skin.

The major antioxidant of riboflavin works as is glutathione. Glutathione plays an important role in the destruction of free radicals (8). On the other hand, free radicals and a compromised immune system increase the risk of the occurrence of wrinkles.

That’s why riboflavin or vitamin B2 can act as an anti-wrinkle nutrient because of its role in free radical destruction and boosting immunity.

Now let’s check the 10 best anti-wrinkle foods to eat which are rich in the above-mentioned nutrients. These are:

  • Avocadoes
  • Almonds
  • Broccoli
  • Brussels sprouts
  • Blueberries
  • Eggplant
  • Flax seeds
  • Orange
  • Watermelon
  • Watercress