Fish Around for Omega-3 Fats and Oils
Two slices of cooked salmon with dill, lemon, and yogurt sauce.

Salmon is high in omega-3 fatty acids. To avoid overeating fats and proteins, go for a serving about the size of the palm of your hand.


Body fat helps to create a smooth appearance by giving skin its surface area, like hills rolling under sod. Dietary fats also improve skin health by nourishing skin cells. In the discussion of vitamin E on the previous page, we mentioned that fatty acids are a key component of cell membranes. Those membranes in turn help retain moisture, which plumps and firms up the cells. Getting adequate amounts of fats and oils in your diet helps return wrinkled skin to its former glory.

The fats and oils that are most helpful for reducing wrinkles come in the form of omega-3 fatty acids. These are abundant in oily fish such as tuna, salmon, herring and sardines. Good vegetarian sources include almonds, walnuts, flaxseed and sunflower seeds and oil.

As a bonus, omega-3 fatty acids are polyunsaturated, meaning they can also improve cardiovascular health.

But vitamins and fats aren't the only nutrients to combat wrinkles. Our next tip takes dietary recommendations down to earth.