Are you using all of the edible weapons at your disposal in the fight against wrinkles and aging? If not, the following article may be just what the doctor ordered to help you to learn to use food to eat your way to a younger-looking you.

What are Antioxidants?

Antioxidants are substances or chemicals found in foods that can help to prevent or reverse oxidative damage to our body. Free radicals are the natural by-products of our cells when they use oxygen. These free radicals can damage our tissues. Antioxidants work by repairing the damage done by free radicals. Antioxidants are found in many of the foods we eat, in the form of vitamins and minerals.

Many vitamin and mineral deficiencies can negatively affect the appearance of our skin, hair, and nails, resulting in dry, flaky, or wrinkled skin, dry or oily hair, and brittle or weak nails.

The addition of some of the following vitamins and minerals in greater amounts to your diet can have a positive impact on your appearance and your general health.

Vitamin C

Vitamin C is known to play a role in the synthesis of collagen, a protein that helps skin maintain its elasticity and smoothness.

Common sources: citrus fruits, citrus juices, cantaloupe, kiwi, strawberries, cabbage, broccoli, green peppers, spinach

Vitamin E

Vitamin E protects vulnerable skin cells from damaging ultraviolet rays, pollution, and drugs, as well as from other substances that produce free radicals. It helps to reduce the appearance of fine lines and wrinkles, as well as helping to prevent the appearance of age spots.

Common sources: wheat germ oil, almonds, safflower oil, corn oil, turnip greens, spinach, mango, peanuts, turnip greens, broccoli

Alpha Lipoic Acid

Alpha Lipoic Acid (ALA) is a powerful antioxidant that potentiates the effects of other antioxidant vitamins, such as vitamins C and E. In other words, ALA makes these vitamins work better; therefore ALA is an important antioxidant.

Common sources: beef, yeast, broccoli, spinach, organ meats (heart and kidney)

Vitamin A

This vitamin plays a role in skin repair and has anti-wrinkle properties. Vitamin A can reduce the risk of developing psoriasis and is also used to treat acne.

Common sources: liver, carrots, spinach, kale, mustard and collard greens, sweet potato, pumpkin, squash, fortified cereals

B-Complex Vitamins

The B-vitamins are actually a family of eight related but separate vitamins. B-complex vitamins have been shown to be useful in treating and preventing dermatitis and improving poor hair condition. These vitamins form the basis of hair, skin, and nails. They help skin in its ability to retain moisture, thus reducing aging effects on the skin. Niacin and Biotin, in particular, are most helpful to the skin. Deficiency may cause hair loss and eczema.

Common sources:

Vitamin B1- cereals, whole grains, potatoes, seafood, pork, kidney beans

Vitamin B2- liver, green leafy vegetables, dairy products, enriched bread

Vitamin B3- whole grains, nuts, chicken, fish, liver, lean red meat, dried beans

Vitamin B5- found in almost all foods

Vitamin B6- chicken, pork, liver, fish, bananas, wheat germ, potatoes, dried beans

Vitamin B6- peanuts, liver, bananas, egg yolks, grapefruit, watermelon, mushrooms

Vitamin B9- nuts, peas, citrus fruit, green leafy vegetables, liver, mushrooms, wheat bread

Vitamin B12- shellfish, milk an milk products, poultry, meat, eggs

Selenium

Selenium is an important antioxidant mineral with several useful properties: it aids in tissue elasticity, helps to prevent cell damage, and perhaps most importantly, may help prevent skin cancer.

Common sources: brazil nuts, walnuts, bread, beef, tuna, cod, turkey, chicken, some pasta

Zinc

Zinc plays an important role in our immune system and in wound healing. In terms of the skin, zinc is useful in the treatment of acne and helps control oil production.

Common sources: oysters, beef, crab, pork, chicken, beans, cashews, yogurt, almonds, milk

Now you know which foods you can eat to help you achieve a healthy, youthful appearance. The addition of these vitamins and minerals in adequate amounts into your diet will help you look (and feel) your very best.