While a savvy skincare regimen can help keep your skin looking young, firm, and hydrated, filling your plate with the best anti-aging foods can also go a long way. That means focusing on foods containing key nutrients that support skin health, including omega-3s, ellagic acid, biotin, and vitamins C and E, all of which support the body’s natural production of collagen.
“Collagen is the most abundant protein in the skin, making up 75 to 80 percent of it,” explained Debra Jaliman, M.D., a dermatologist, assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai and author of Skin Rules: Trade Secrets from a Top New York Dermatologist. Found in the middle layer of the skin called the dermis, collagen is what gives skin its fullness and plumpness. As we age, our collagen stores deplete, but eating foods rich in these skin-loving nutrients supports collagen synthesis. “Foods rich in vitamin C will help to reduce the signs of skin aging,” Dr. Jaliman said. “It improves the skin’s texture and firmness and may help prevent fine lines.”
Meet the experts: Debra Jaliman, M.D., a dermatologist, assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai and author of Skin Rules: Trade Secrets from a Top New York Dermatologist; Jackie Newgent, R.D.N., C.D.N., a culinary nutritionist in Los Angeles; Lisa DeFazio, M.S., R.D., a registered dietitian in Los Angeles; Laura Cipullo, R.D., the founder of Laura Cipullo Whole Nutrition and Yoga.
Dr. Jaliman added that ellagic acid is also a vital anti-aging nutrient, improving skin elasticity. Biotin, a B vitamin, is another important collagen booster and acne fighter. “Biotin helps produce fatty acids that nourish the skin to maintain a clear complexion,” Dr. Jaliman said.
Here, the best foods to eat that are rich in these skin-loving nutrients and antioxidants to help you keep wrinkles and fine lines at bay.
Top anti-aging foods to help you look younger
Avocados
Healthy fats can help nourish your skin and prevent dryness. “Lucky for our skin, avocados are packed with monounsaturated and some polyunsaturated fats—the good fats,” explained Jackie Newgent, R.D.N., C.D.N., a culinary nutritionist in Los Angeles. “In fact, avocados are nutrient-packed in general!” One study in the Journal of Cosmetic Dermatology found that daily avocado consumption increased skin elasticity and firmness.
Avocados are also nutrient boosters, which means they can help enhance the body’s absorption of vitamin A and other fat-soluble nutrients. “Ultimately, this function may lead to boosting the protective effect some of these nutrients have on skin health—and overall health,” Newgent explained.
Eggs
Protein is the fabric of collagen, and eggs are a top source of high-quality protein. But don’t just eat egg whites, as the yolks contain other skin-boosting nutrients—including biotin. “Whichever way you crack an egg, cook up the whole egg,” Newgent said.
Prunes
“Prunes are best known for promoting healthy bones and digestive health, but they provide many other benefits,” explained Newgent. One of those benefits is beautiful skin. Prunes offer a tasty and convenient way to boost your intake of polyphenols, which are powerful antioxidants that have been shown to support skin and hair health.
Pomegranate seeds
There’s a good reason pomegranates are an ingredient in so many beauty products. “Pomegranate seeds contain the potent antioxidant anthocyanins as well as ellagic acid, which both increase collagen production,” explained Lisa DeFazio, M.S., R.D., a registered dietitian in Los Angeles.
Blueberries
Blueberries are excellent sources of powerful antioxidants that fight against free radicals that can damage the collagen in your skin, making it more wrinkle-prone. DeFazio said they also contain vitamins C and E, which will brighten your skin and give it a healthy glow.
Extra-virgin olive oil
“Quite simply, olive oil will keep your skin looking younger,” DeFazio said. It all has to do with the monounsaturated fats offered by the oil, which are associated with increased skin elasticity and firmness.
Green tea
You might want to replace your morning cup of Joe with green tea if you want to look younger. “Green tea is particularly high in polyphenols, which protect collagen,” explained DeFazio.
Salmon
Salmon, along with other fatty fish, are great for turning back the hands of time due to their abundance of skin-saving omega-3s. The popular freshwater fish also contains the carotenoid antioxidant called astaxanthin, which improves skin elasticity and hydration, according to DeFazio.
Sardines
Sardines might not look pretty, but they can help you look your best. Just like salmon, they’re packed with omega-3 fatty acids, according to the National Institutes of Health (NIH).
Oysters
Even if you don’t find a pearl in your oyster, you will find a whole lot of beauty benefits. Oysters are good sources of zinc, which can aid in cell renewal and repair.
Dark chocolate
The antioxidant profile of dark chocolate is even more powerful than acai berries, blueberries, and cranberries, DeFazio pointed out. “Chocolate contains antioxidants called flavanols, which protect the skin from sun damage,” she explained. And the higher the cocoa content in your dark chocolate, the higher the flavanol content. “So make sure to choose dark chocolate with at least 70 percent cocoa solids,” DeFazio said.
Carrots
Carrots are loaded with beta carotene, a carotenoid that offers an abundance of health benefits to slow down skin aging. Not only will it get your skin glowing and protect it from sun damage, but it can also help stimulate hair growth and prevent dandruff.
Sweet potatoes
Like many orange-hued vegetables, sweet potatoes are also loaded with beta carotene, making them a perfect beautifying side dish for your entree. Be sure to brush them with some olive oil before roasting for an extra dose of skin-healthy nutrients.
Pumpkin
While it’s not quite as high in beta carotene as other orange vegetables, pumpkins are also a great source of the skin-boosting carotenoids, DeFazio said.
Leafy greens
Vitamin C helps your skin look younger by encouraging collagen production. It also helps protect the skin from damages caused by the sun and environmental pollution. Leafy greens including kale, spinach, and collards are good options, according to DeFazio.
Bell peppers
Another great source of vitamin C is bell peppers. Whether you choose yellow, green or red, bell peppers contain more vitamin C than an orange—as many as 168 milligrams, to be exact.
Tomatoes
Tomatoes, as well as tomato juice, are great sources of vitamin C. Chop up a few slices to add to your salad, puree them into a hearty salsa, or turn them into a delicious pasta sauce.
Broccoli
No, it’s not orange, but broccoli still delivers vitamin C and beta carotene, as well as vitamin K to keep your bones and heart strong.
Flaxseeds
Sprinkle flaxseeds over your oatmeal, smoothies, and salads to support skin health. DeFazio said they’re a great source of an omega-3 fatty acid called ALA, which protects your skin from the sun’s powerful rays and may help reduce sun-related skin damage.
Walnuts
For graceful aging and beautiful skin, Laura Cipullo, R.D., the founder of Laura Cipullo Whole Nutrition and Yoga, recommended including a variety of dietary antioxidants to counter free radicals that contribute to aging. One of the easiest ways to do this is by eating walnuts. “These ‘power’ nuts have the highest amount of antioxidant activity compared to other foods and nuts,” she said.
This article was originally published in 2018 and has since been updated.
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