Growing old gracefully may sound like a nice thing to do, but who really feels that way? Are you troubled by what you see in the mirror? Maybe you’re starting to notice lines on your face that you never had before. If you want to improve your skin by fighting the wrinkles you already have, or you’re looking for a way to avoid wrinkles before they start, foods rich in antioxidants can help.

Antioxidants are vitamins and nutrients that stave off the aging process by preventing or slowing down damage to the body. Over time your body’s cells produce by-products through the use of oxygen that eventually cause damage. As you age, the damage to your skin cells becomes more apparent, and so do your wrinkles.

Top Foods Ranked High in Antioxidants by the USDA

Cosmetic tricks, magic creams, and expensive surgical procedures are touted as “quick fixes” to the wrinkle problem; however, making lifestyle changes that include healthy eating can result in combating the aging process from the inside out. Choosing the best foods for your diet that are high in antioxidants can put you on your way to turning back the hands of time.

A study conducted by the U.S. Department of Agriculture (USDA) evaluated over 100 commonly eaten foods to find which had the highest antioxidant content per serving. Fruits, vegetables, legumes, and nuts ranked high on the list of foods rich in antioxidants.

The top of the list included legumes such as small red beans, kidney beans, and pinto beans. These foods ranked within the top five of antioxidant-rich foods per serving.

The fruit category ranked the second highest on the list and specifically included blueberries, blackberries, and cranberries, but closely followed by raspberries, strawberries, and apples (Granny Smith and Red Delicious).

The artichoke made it within the top 10 list and the Russet potato made the top 20 when it came to the vegetable category. Other antioxidant-rich vegetable choices include Brussels sprouts, spinach, kale, red beets, red cabbage, and peppers.

In the nut category, pecans made it within the top 20 as a best foods choice for antioxidant fighting properties, followed by hazelnuts and walnuts. Other less obvious antioxidant-rich foods that made the list included spices such as cinnamon, oregano, and ground cloves.

According to Dr. Joseph Mercola, osteopathic physician and author, it is far more advantageous to slow the aging process through diet rather than using topical treatments to prevent wrinkles. “Getting your antioxidants from eating fresh fruits and vegetables for your nutritional type will always be superior to rubbing them on your skin, or taking them in supplement form.”