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For many of us it’s no fun to gaze into the mirror, see those fine lines form, and then grow longer, deeper and wider over the years. That's why there's a rapidly growing market for anti-wrinkle creams, but just as powerful—or maybe even more so—are the dietary choices you make every single day.
In addition to eating lots of vegetables, two other foods reduce wrinkles and smooth skin. Here’s the story…
Key Takeaways
- Almonds are rich in antioxidants and polyphenols to reduce wrinkle severity and benefit post-menopausal skin.
- Moderate consumption of Ataulfo mangoes can reduce deep wrinkles by 23%, but excessive intake may increase wrinkles.
- Eat a balanced diet and avoid excess sugar. Too much sugar, even from fruits, can negatively affect skin collagen and wrinkle formation.
Lifestyle and environmental factors can lead to premature skin aging, of which wrinkles are the most obvious sign. Smoking and obesity are one such factor, but the biggest influence is repeated exposure to UV radiation.
Many studies also demonstrate that dietary factors are essential in benefiting skin health. Examples of these are vitamin A, vitamin C, carotenoid-rich extracts of kale, and lycopene-rich tomato nutrient complex. However, research into the effects of whole foods on skin aging is scarce.
Scientists at the University of California, Davis, believed this area needed exploring, so a year ago, they carried out a first-of-its-kind study on the effects of almonds on skin aging.
Almonds: A Smart Choice to Fight Skin Aging
The UC Davis researchers enrolled 28 healthy post-menopausal women with fair skin that burns easily and is prone to sun damage. After 16 weeks, those eating 20 percent of their daily energy in almonds enjoyed significantly decreased wrinkle severity and width compared to a control group eating a calorie-matched snack.
Lead author Raja Sivamani explained how almonds help the skin: "Almonds are a rich source of the antioxidant vitamin E and deliver essential fatty acids and polyphenols.” He added, “They’re a smart choice for overall good nutrition. And, as seen in this study, almonds may hold promise as a food to include as part of a healthy aging diet, especially for post-menopausal women."
The UC Davis team followed up this study with another published in the journal Nutrients in November. This time, they wanted to test the effects of eating antioxidant-rich mangoes on the skin.
Slashes Deep Wrinkles by Almost a Quarter
The type of mango they tested is Ataulfo, a Mexican variety also known as honey or Champagne. Like other varieties, Ataulfo is rich in beta-carotene but has higher levels of bioactive compounds—phenolic acids and flavonoids with antioxidant capacity—than other types of mango.
Researchers already had evidence from a Korean study published seven years earlier that mangoes were effective against skin aging.
In that study, hairless mice were treated with UV radiation to induce skin aging and given a mango extract. Compared to controls, there was a significant reduction in wrinkle length and improvements in markers of skin damage.
For their study, the UC Davis team recruited another group of 28 healthy post-menopausal women with the same skin type as in their previous study. Half consumed half a cup of mango four times a week for 16 weeks, while the other half ate three times as much for the same period.
After using a high-resolution camera system to evaluate facial wrinkles at eight weeks and 16 weeks, the researchers found something surprising: those consuming the smaller quantity of mangoes saw significant improvements in severity, length, and width of fine, deep, and emerging wrinkles. Moreover, those with deep wrinkles saw the most significant benefit, with a 23 percent decrease after just eight weeks.
Too Much of a Good Thing
However, for those consuming the larger portion of mangoes the news wasn't good and was quite unexpected, explains lead author Vivien Fam.
"Women who ate a cup and a half of mangoes...saw an increase in wrinkles. This shows that while some mango many be good for skin health, too much of it may not be."
Their research is just another reason to watch your sugar intake, even when you’re eating fruit. Tropical fruits like mangoes are notoriously high in sugar content—more so than traditional fruit like apples and oranges—so take care when you add them to your meals.
Summary
A study by UC Davis found that eating almonds and mangoes can significantly reduce wrinkles in post-menopausal women. Almonds, rich in antioxidants and fatty acids, help decrease wrinkle severity. Meanwhile, consuming moderate amounts of Ataulfo mangoes, rich in bioactive compounds, was found to reduce deep wrinkles by 23% after eight weeks. However, eating too many mangoes can increase wrinkles due to higher sugar intake, which may impact collagen.
Frequently Asked Questions
Can eating almonds reduce wrinkles?
Yes, studies show that almonds can decrease wrinkle severity by providing antioxidants and essential fatty acids.
How do mangoes affect wrinkles?
Moderate consumption of Ataulfo mangoes can reduce deep wrinkles, but excessive amounts may increase wrinkle formation due to higher sugar content.
What is the ideal amount of mangoes to eat for skin benefits?
Half a cup of mangoes four times a week was shown to improve skin health in studies.
Why does eating too many mangoes increase wrinkles?
High sugar intake from larger quantities of mangoes may disrupt collagen, leading to increased wrinkles.
Are these findings relevant for everyone?
These findings were based on post-menopausal women with fair skin, but may have broader applications for skin health.
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