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8 Foods That Can Help Fight Wrinkles—and 2 You Should Avoid

Consider this your recipe for younger-looking skin.

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iStock/Robert Ingelhart

Skinless chicken

Lean meat like chicken breasts, fish, and beans are packed with protein. While you’re digesting them, your body breaks protein down into amino acids to help build cells back up. Having plenty available will make it easier to repair and rebuild skin cells and the collagen that gives your skin structure. Try to squeeze a bit of lean protein into every meal.

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iStock/Marek Mnich

Garlic

The pungent herb is packed with skin-protecting antioxidants called polyphenols, which help protect your skin from free radicals, the unstable molecules that break down collagen. Let chopped garlic stand for 10 to 15 minutes before adding it to a recipe to give it a chance to let its active compounds develop. These anti-aging foods add years to your life.

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Green tea

Coffee might increase wrinkles by upping stress hormones like adrenaline and noradrenaline. Instead, get your caffeine fix from green tea, which is chock-full of polyphenols. Sip four cups a day, but cut yourself off after 3 p.m. if your body is sensitive to caffeine.

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Water

When you’re not downing a cup of tea, stay hydrated with plenty of water. Keeping skin cells full of fluid help them take in healthy nutrients more easily and keep the membranes supple, meaning your skin will look hydrated and smooth. Sip at least eight 8-ounce glasses every day, and up your intake if you’ve been spending time in the heat or being physically active.

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Raspberries

Berries—whether raspberries, strawberries, blueberries, or blackberries—have more antioxidants than any other fruit or vegetable. Those antioxidants are your skin’s savior, protecting against wrinkle-causing skin damage. Aim for a cup a day, blended into a smoothie or tossed into a salad. Find out the 12 foods that naturally boost collagen for skin to make you look years younger.

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Olive oil

This healthy oil is loaded with oleic acid, a fatty acid that makes skin soft by keeping cell membranes fluid. Its vitamin E and polyphenols also help your skin look young. To get the most antioxidants, choose a 100 percent extra-virgin olive oil, which has the most antioxidants because it’s the least refined. Use it for your fat in most dishes, but avoid heating it too much or it will lose some of its healing properties.

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Salmon

The omega-3 fatty acids in salmon aren’t just good for your heart. They also keep cell membranes fluid to help give your skin youthful smoothness. Eat at least two four-ounce servings of oily fish like salmon and mackerel every week. Salmon is also an excellent food source of vitamin D. These 15 everyday habits are wrecking your skin.

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iStock/Lauri Patterson

Beans

People who eat the most beans, fish, vegetables, and olive oils have the fewest wrinkles, found one Australian study of people in Australia, Sweden, and Greece. The researchers think the combination of healthy monounsaturated fats, lean protein, and antioxidants helped fight against aging. Eat a bean-based meal at least once a week, and try to get five or six ½-cup servings of vegetables every day.

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Eat-These-Foods,-Banish-Wrinkles-For-GoodEvgeny Karandaev/shutterstock

Curb caffeine consumption

Some health professionals believe that coffee contributes to wrinkles by increasing stress hormones like adrenaline and noradrenaline. Find out other foods that can make you look older.

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Eat-These-Foods,-Banish-Wrinkles-For-GoodEvgeny Karandaev/shutterstock

Skip the sugar

It’s time to kick that cake and candy bar habit. Several studies indicate that consuming sugary foods and beverages like sodas can damage collagen, the protein that supports skin. Next, find out the 10 foods you should avoid to look and stay young.