Seeds and Nuts that Can Help to Retard Wrinkle Skin.

Nuts and seeds are excellent sources of many nutrients, particularly minerals, which tend to get overlooked in favor of vitamins C and E.

Your best choice is raw or toasted seeds and nuts because they do not contain the added salt, sugar, and fat found in the salted, roasted, and chocolate-or yogurt-covered versions.

Research supports including nuts as part of a healthy diet, and a handful each day is all you need.

A great source of protein and fiber, nuts offer a hearty, satisfying snack while you’re at work or on the go.

Seeds are equally delicious for snacking, and they can be added to salads, desserts, breads, and more.

For your skin’s sake, keep these tasty, convenient, wrinkle-fighting treats within easy reach.

Almond Seeds

The Chinese consider almonds a symbol of female beauty, and for good reason.

Edgar Cayce, regarded by some as the father of holistic medicine, recommended the consumption of almonds to improve complexion.

Today, we think of almonds as a great wrinkle-fighting food.

Almonds are a source of wrinkle-fighting antioxidants, natural compounds that help your body fight free radicals.

Research has revealed compounds in almonds have strong antioxidant activity.

A Canadian study, for example, examined the skin of almonds and found high levels of four different types of flavanol glycosides, known to have positive antioxidant effects.

The glycosides in almonds work hand-in-hand with vitamin E, in an action referred to by scientists as synergy.

These two antioxidants work together to fight free-radical damage, one of the main factors known to cause wrinkle-forming damage to the skin.

Vitamin E is a well-known antioxidant that acts like a free-radical scavenger, searching your skin cells and guarding them against wrinkle-causing damage.

Almonds are one of the best sources of this skin-protecting antioxidant.

Plus, vitamin E combats the damaging effects of cigarette smoke on the skin.

There is yet another way that almonds may offer your skin wrinkle-fighting benefits.

Because inflammation causes wrinkles, and studies show that almonds have an anti-inflammatory effect due to their high omega-3 fatty acids content they can stop one of the causes of wrinkles before it starts.

Do not be concerned with rumors that almonds are fattening.

A study in the British Journal of Nutrition reported that eating up to two one-ounce (28 g, or 20 to 25 almonds) servings of almonds per day increases satiety that is, it helps you feel full and satisfied.

Consequently, almonds may actually play a role in weight management.

When you eat this satisfying, nutritious, wrinkle-fighting snack, you feel satisfied and choose to eat less of those other, not-so-healthy snacks.

This is in part because almonds are a great source of fiber.

There are lots of ways to incorporate these wrinkle-fighting nuts into your diet.

Sprinkle them on salads, eat them as a snack, or include them in your favorite trail mix or muesli.

To add texture and richness, we even added almonds to our recipe for Romesco Dipping Sauce.

When storing almonds, remember that air, heat, and humidity can affect them.

Those in shells have the longest shelf life.

When buying almonds from a bulk bin, make sure that the store has quick product turnover.

Look for almonds that are uniform in color and not withered or limp.

Almonds should smell nutty and sweet a sharp or bitter odor indicates that they have turned rancid.

Choose “dry roasted” almonds over “roasted,” as the former have not been cooked in oil, and check that the label does not include sugar, preservatives, or syrups, all of which counteract the healthy aspects of this wrinkle-fighting food.

Eat whole almonds for the best wrinkle protection, as the skin of almonds is particularly full of antioxidants.

Almonds are also ground into flours and used to make milks suitable for vegans and anyone with lactose intolerance.

For people with peanut allergies, almond butter is a delicious alternative.

Flaxseeds

Flaxseeds are one of the most popular health foods because of their unique nutritional content.

Known for their ability to reduce hot flashes during menopause, flaxseeds are also packed with healthy compounds that can help fight wrinkles.

Flaxseeds are best known for their fatty content in the form of omega-3 fatty acids, which can reduce skin-damaging inflammation.

Flaxseed is one of the few vegetarian sources of omega-3 fatty acids (fish is the other great source).

One omega-3 fatty acid found in this seed is alpha linoleic acid, and it acts as an antioxidant in the skin.

Adding flaxseeds to your daily routine can help your skin fight the inflammatory damage that causes wrinkles.

Where does this inflammation come from?

Every day your skin does battle against toxins and ultraviolet radiation (sunlight) in the environment, which injure your skin cells and triggers inflammation.

Inflammation involves white blood cells that produce free radicals that damage the skin.

By reducing inflammation, omega-3 fatty acids can inhibit the production of free radicals by white blood cells.

Because inflammation leads to damage to the skin and damage to your skin means wrinkles, omega-3 fatty acids have clear wrinkle-fighting power.

Because hormones play a role in skin appearance and aging, changes in the skin are obvious at times of hormone fluctuations, such as in adolescence and menopause.

As such, phytohormones (substances in foods that mimic the actions of hormones in the body) have become an area of interest by skin researchers.

In 2002, date palm kernel was investigated as a rich source of phytohormones.

Application of date palm kernel to the skin around the eye reduced surface wrinkles by almost 30 percent and reduced the depth of wrinkles by 3.5 percent, likely due to phytohormones.

Other foods with phytohormones, such as flaxseeds and soy, may also help fight wrinkles in a similar way.

Flaxseeds also contain a high concentration of a type of phytohormone called lignan, a good fat. Lignans are phytoestrogens; they mimic some effects of estrogen because they have a similar structure to estrogen.

As such, they offer women a natural way to fight symptoms of lower estrogen levels, like the hot flashes associated with menopause.

Low estrogen levels are also known to have detrimental effects on your skin, including a decreased ability to correct skin damage like wrinkles.

Therefore, phytoestrogens in foods like flaxseed might help keep your skin beautiful and youthful as you hit menopause.

They also offer your skin additional antioxidant protection from wrinkles.

When eating flaxseeds, be sure to mill or grind them, as most of these wrinkle-fighting nutrients are found inside the seed.

For added texture and crunch, sprinkle organic milled flaxseed on cereal, yogurt, oatmeal, and smoothies.

Just remember to keep it in the fridge to prevent its skin-beautifying oils from going rancid.

Sunflower Seeds

Sprinkled on salads, added to your nut mix, or eaten on their own, sunflower seeds are a fabulous food that can help you fight wrinkles.

Sunflower seeds contain lignans, phenolic acids, vitamin E, and omega-6 fatty acids, all of which can help your skin look youthful and radiant.

Sunflower seeds also contain lignan phytoestrogens, which are known to help fight wrinkles.

Phytoestrogens have antioxidant abilities, which means they can reduce free radical damage to your skin’s structure.

Such damage makes skin less firm and ultimately leads to wrinkle formation.

Another antioxidant compound in sunflower seeds is called phenolic acid.

One type of phenolic acid is chlorogenic acid, a potent antioxidant.

And more antioxidants mean more wrinkle-fighting power in every bite.

Although it may sound strange,

Certain fats are good for you and can help your skin fight wrinkles.

Good fats such as linoleic acid, an omega-6 fatty acid, play an important role in skin health.

Fats make up the majority of your skin cells’ outer membranes, which are very important to the health of your skin.

A cell’s membrane controls what enters and leaves the cell.

A healthy cell membrane allows all the important nutrients to enter a cell, such as those nutrients needed to prevent wrinkle-causing oxidation.

Linoleic acid is present in high quantities in sunflower oil, which means that it can help your skin cell membranes get all the wrinkle-fighting nutrients they need to look youthful and radiant.

Sunflower oil is a good omega-6-containing oil to use in high-heat cooking, such as sautéing.

It does not smoke at high temperatures.

Of note, other omega-6 containing oils cannot be heated.

Olive oil, which has a better fat profile, is good for medium-heat cooking only because it will begin to smoke at higher heats, indicating that the oil has spoiled.

Sunflower seeds are a source of phosphorus, copper, manganese, and selenium, all of which are important minerals for your bones and skin and for supporting your immune system.

High in protein and fiber, sunflower seeds make a perfect snack.

We added them to our Tamari-Flavored Snack Mix for a treat that blends chewy sweet raisins and dried cranberries with the savory crunch of peanuts and sunflower and pumpkin seeds.

Sunflower seeds will make you feel full and stave off cravings for less skin-healthy foods like potato chips and donuts.

Sprinkle sunflower seeds over a salad or in a stir-fry for a delicious crunch and vitamin E boost.

In all forms, sunflower seeds offer potent wrinkle-fighting power to your skin.

Go ahead and use sunflower oil in your next culinary creation or enjoy the crunchy seeds in their natural form both are winning ways to cure your wrinkles.

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