What to eat to reduce wrinkles and improve skin quality
Creams, serums, masks... What if we also started with what we put on our plates?
Because, yes, skin is a reflection of what we eat, and certain foods can really slow down skin ageing, boost radiance and limit wrinkles. No filters, no touch-ups. Just the right nutrients.
Here are the foods you should be inviting into your kitchen more often, to pamper your skin (and your palate)!
Good fats: your best anti-wrinkle allies
For a long time, they were wrongly demonized. Omega-3s, found in oily fish, seeds and certain vegetable oils, are real youth assets.
They nourish cells, improve skin elasticity and help defend against inflammation.
What's on the menu?
- Salmon, sardines, mackerel
- Avocado
- Flax, chia and hemp seeds
- Rapeseed and walnut oil
Bonus: they're also good for hair and nails!
Antioxidants: natural anti-aging shields
The sun, pollution, oxidative stress... all accelerate skin aging.
Antioxidants neutralize these effects, protect cells, and help maintain a more even complexion.
What to choose :
- Red berries (blueberries, strawberries, raspberries)
- Green tea
- Dark chocolate (in moderation, but yes, it's on the list!)
- Tomatoes, especially cooked (for their lycopene)
- Carrots, sweet potatoes, mangoes (rich in beta-carotene)
A study published in the "Journal of Nutrition" showed that women who consumed more antioxidants had smoother, more elastic skin after 12 weeks.
Zinc and selenium: small minerals, big effects
Often overlooked, zinc and selenium help repair tissues and protect against external aggression.
Where can you find them?
- Brazil nuts (ultra-rich in selenium)
- Seafood (oysters, mussels)
- Egg yolks
- Lentils, chickpeas
- Pumpkin seeds
Tip: 2 to 3 Brazil nuts a week are enough to cover your selenium needs.
Hydration, always on the menu
Having beautiful skin also means drinking enough. Water helps cells to regenerate, remain supple and eliminate toxins.
In addition to water :
- Herbal teas
- Homemade broths
- Water-rich fruits and vegetables (cucumber, watermelon, melon)
And don't overdo the alcohol, which dehydrates and tires skin tissue.
In short: eat to shine (and not just to feast).
There's no magic formula for avoiding wrinkles - they're a fact of life.
But by focusing on rich, colorful, varied foods packed with good nutrients, you can really help your skin age better, while enjoying yourself.
It's good for your body, good for your mood, and even good for your confidence.
And between you and me, a luminous complexion after a plate of lentils with salmon and red fruit salad... it's perhaps the best skincare treatment you can give yourself, isn't it ;)
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