Our skin is very delicate and needs all the care that you can give it. In our teens and youth the skin is very elastic however after years of wear and tear, pulling and tugging and exposure to the elements, the elasticity wears out leaving behind wrinkles on our beautiful skin. Wrinkles are caused because of number of reasons, the most dangerous is sun exposure.

Sun exposure damages skin inside and out. First, it attacks the epidermis, the thin, outermost tier of skin, forming a layer of dead cells that give skin a leathery appearance. Then it progressively damages the upper layers of the dermis, or the bulk of the skin, leaving them thinner, less resilient and more susceptible to wrinkling. Over time, the collagen and elastin fibers that form the dermis also break down, causing gradual drooping and sagging. Thus by protecting yourself from the sun, shunning cigarettes and eating right, you can prevent many new wrinkles from occurring. Doctors agree that certain nutrients in our diet can help prevent wrinkles and keep our skin smooth and supple.

Incorporate the following vitamins in your diet.

Vitamin C: 1200-1500 milligrams
Vitamin C is known for its importance in the manufacture of collagen, which plays an important part in keeping the complexion smooth. Vitamin C is essential for connective tissue in the body, particularly for the layer where the collagen that maintains the integrity of your skin is made. Hence people who eat adequate diets of Vitamin C look younger than people who don't.

Vitamin E: 400 international units
Vitamin E, another free radical fighting antioxidant, can also prevent skin damage from sun exposure when used topically, say researchers. Vitamin E oil, applied up to eight hours after sun exposure, can prevent inflammation and skin damage. For additional sun damage protection, taking vitamin E supplements will be useful. Vitamin E rich foods include wheat germ, spinach and sunflower seeds. Found In: Shampoos, bubble baths, toothpastes, and lotions.

Plus a multivitamin/mineral supplement containing the daily values of all essential vitamins and minerals.

Also incorporate the following ingredients in your diet.

Love garlic: Not only can garlic help your body stay young by fighting heart disease and cancer, it may also prolong the life span of normal skin cells and help them maintain their youthful shape, according to preliminary laboratory studies.

Eat protein: Protein is also very essential to keep your skin looking young and youthful. Great source of protein is fish and chicken.

Letgo of fatty food: Medical research has shown that dietary fat is a primo generator of free radicals, the naturally occurring unstable molecules that damage your body's healthy molecules by stealing their electrons and, in the process, contribute to aging and wrinkle. Thus stick to a low-fat diet.

Avoid alcohol and smoking: Go easy on the spirits. Making too much merry can make your skin suffer a lot. Not only does that morning-after puffiness contribute to wrinkles, but alcohol also dehydrates you, which is anything but good for your skin. Also avoid smoking as it has been linked to premature wrinkles since it lessens circulation to surface capillaries.

Get plenty of water: You should drink eight glasses of water a day. However the more water you drink is better for your skin.

Eat right: Eat a balanced diet with lots of nutritional food. Proper balanced diet is the key to a healthy and beautiful skin.

Some important tips

To delay the formation of wrinkles you should become aware of staying out of the sun as much as possible. If you must be in the sun, always use a sunscreen.

Try to think about your face several times a day and totally relax all your facial muscles. Avoid frowning and habitually smooth out your wrinkled forehead.

Avoid formation of crow's feet, which are wrinkles in the corners of your eyes, by becoming aware of times when you are squinting.

Try to keep your hands away from your face since rubbing your eyes or sitting with your chin on your hand tends to push the face out of its natural position and stretches delicate skin.

Spend 15 minutes each morning and evening exercising the muscles in your face.

Be aware that constant weight gain or loss can cause the skin to sag, as can improper dental hygiene.

When putting on creams or make up always lightly stroke it upward onto your neck and face.