In your war against wrinkles, you may find helpful weapons right in your kitchen cabinet. And they surely beat expensive surgical procedures, chemical peels, Botox, and tons of lotions, soaps, scrubs, toners, and creams to turn back the clock.

And what are these foods and their substances?

Researchers say that vitamins A, C and E, and the minerals zinc and selenium found in all kinds of foods may do the trick at thumping wrinkles by reducing the effects of harmful free radicals in your body and protecting your skin from exposure to the sun’s rays.

For instance, you’ll find plenty of zinc—which controls production of oil in the skin—in fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs.

Almonds to veggies

What’s more, higher intakes of total fat, especially monounsaturated fat, calcium, phosphorus, magnesium, iron, and retinol are linked to less skin damage. Drinking water will keep your body hydrated and your skin nourished.

Of course, a healthy diet can’t take away all the wrinkles, which come mainly from sun exposure, cigarette smoking, and ordinary aging, but good nutrition can make a difference, not only in the way you feel but how you look.

Nutritionists and dermatologists—medical doctors who specialize in skin problems—say these foods can help improve the look and feel of your skin:

•  Whole-grain bread. The high fiber in this type of bread helps rid your body of toxins, keeping your skin clear of dirt and oil.

•  Fresh berries. From strawberries to gooseberries, berries feature a range of benefits - they're loaded with antioxidants like ellagic acid, beta-carotene, and anthocyanins that also help protect against certain cancers and age-related diseases.

•  Almonds. High in vitamin E, almonds are on par with red onions, broccoli, and black and green teas when you’re talking antioxidant prowess.

•  Fruits and veggies. The deep hues of green, yellow and orange mean the foods burst with vitamin A and carotenoids, which help the skin heal from wounds. The lycopene in tomatoes, for example, may protects the DNA in your cells from damage caused by sun and sunburn.

•  Flaxseeds. They contain an abundance of omega-3 fatty acids, which help promote smooth and radiant skin. You also can find omega-3s in salmon, mackerel, sardines and other “fatty fish.”

And if you think this is pop science, don’t tell researchers at Monash University in Melbourne, Australia. Dr. Antigone Kouris-Blazos, a nutrition lecturer at the university, says his research adds olive oil, legumes, tea, prunes, and apples to the list of skin-friendly foods.

Kouris-Blazos warns to lay off fatty, sugary foods, which may disrupt the function of skin cells and make skin more susceptible to UV damage from the sun and subsequently more apt to wrinkle.

Check these out!

•  Nubella’s Recipe Database and Healthy Cooking Center—find plenty of delicious dishes containing the foods mentioned in this article.

•  Nubella’s Recipe Message Board—share your secrets and get tips.

•  Balanced Eating Blog—Nubella’s registered dietitian Theresa Stahl keeps you up to date with the latest healthy eating tips and recipes.

•  Dermatologists: Top Reasons to Get Vitamin D From Your Diet

•  Holy Mackerel! The Goodness of Omega-3s

•  Five Tips for Promoting That Youthful Feeling

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