Prevent Crow’s Feet with Green and Yellow Vegetables

Eyes1 (Small)As a dietitian, I am always looking for more reasons to support the increase of vegetable consumption. They are low in calories, high in vitamins, minerals, fiber and anti-oxidants. Adding them to your diet in place of other not-so-healthy foods can really improve your overall health and may even prolong your life.  But helping reduce the appearance of my wrinkles (crow’s feet in particular)…now they’ve really caught my attention!

In a study published by the British Journal of Nutrition (1) it was found that a higher intake of green and yellow vegetables was significantly associated with a lesser appearance of crow’s feet – the small wrinkles which appear around the eye, typically starting at the outer corner of the eye.

Why green and yellow vegetables in particular? Researchers from this study speculated that it could be due to the carotene, which is abundant in green and yellow vegetables, but they are also open to the possibility it could be from other nutrients. More research is needed to determine exactly why this trend was observed. For now, here is list of vegetables you should be giving more attention to, and help begin your crow-feet prevention.

Green Vegetables

  • Artichoke
  • Arugula
  • Asparagus
  • Beet greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Celery
  • Chard
  • Collard greens
  • Endive
  • Kale
  • Komatsuna:   Asian stir fries
  • Lettuce
  • Mizuna greens: a Japanese mustard green
  • Mustard greens
  • Pea pods
  • Purslane
  • Spinach
  • Sprouts
  • Swiss chard
  • Turnip greens
  • Watercress

Yellow/Dark Yellow Vegetables

  • Yellow/Winter Squash
  • Acorn Squash
  • Butternut Squash
  • Turban Squash
  • Pumpkins
  • Rutabagas
  • Corn
  • Carrots
  • Sweet Potatoes
  • Yellow Tomatoes
  • Yellow Turnips

Looking for a Recipe to help include these?

Try my vegetable soup and make it a household favorite.

Vegetable Soup

(1) Chisato Nagata, Kozue Nakamura, Keiko Wada, Shino Oba, Makoto Hayashi, Noriyuki Takeda and Keigo Yasuda (2010). Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. British Journal of Nutrition, 103, pp 1493-1498. doi:10.1017/S0007114509993461. Full text article available here.