I always can tell just by looking at my skin that I need to step up my diet game. When I see a blemish pop up or a rash-like patch of pimples (cute, I know), it’s usually a sign that I’ve indulged too much on coffee, alcohol, or eaten one of the 20 Foods That Age You 20 Years. Guilty. This made me reverse the situation though and ask a logical but overlooked question: If what we eat shows up on our skin, then which foods will help us look 10 years younger or solve pimple problems faster than some Cetaphil?
So, I asked the skin pros to share their go-to foods for better skin, whether that be bites that boost collagen, fight wrinkles, or generally give you a healthier glow. Incorporating these foods into your diet can help you skip the photo filter and bring out your natural beauty. After you find your new skin solutions below, make sure you find out The 33 Best Foods to Eat Each Year of Your Life!
Salmon is rich in antioxidants that calm inflammation, says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. “The free fatty acids serve as building blocks for healthy skin cells.” How, exactly? “Since our bodies don’t have the ability to produce the fatty acids, [eating them] helps reinforce your skin’s barrier, and keeps moisture in and irritants out,” adds Dr. Leslie Baumann, certified board dermatologist and Founder of Baumann Cosmetic & Research Institute. She recommends eating wild salmon over farm-raised for an optimal dose of omega-3s. And here are 25 Healthy Salmon Recipes You’ll Love to get you cooking.
“Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes,” says Baumann. “And because watermelon is low in sugar—well, compared to many other fruits—you don’t have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles.”
“Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. “It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.”
Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group. Eats all of the tomatoes.
“This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A…which also happens to be a form of the main active ingredient in Retin-A,” says Baumann. “This vitamin has been found to decrease the skin’s oil production, and there’s also some evidence that it can improve psoriasis.”
There’s a reason why avocados are a popular ingredient for face masks. “Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients,” says Papantoniou. Seriously, is there anything this fruit can’t do? Learn the 8 Reasons Avocado Is a Perfect Weight Loss Food—and all hail the avocado!
“About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost,” says Marie Jhin, M.D., certified board dermatologist and author of Asian Beauty Secrets. “The antioxidant polyphenols in olive oil could also quench damaging free radicals.”
Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. If you’re wondering what the heck is collagen, it’s a protein that helps improve the skin’s elasticity, preventing sagging and ultimately leaving your skin plump and youthful. Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease.
Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don’t. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!
This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins, earning a spot on the 25 Healthy Foods That Give You Glowing Skin.
Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin’s defense against skin cancer. “Studies also suggest that vitamin E consumed orally can increase its levels on the skin’s surface, which is good news for those with dry skin,” Baumann adds.
The amino acids found in protein-rich foods like meat or eggs are the building blocks of collagen production, says Dr. Arash Akhavan, MD, FAAD, founder and owner of The Dermatology & Laser Group in NYC. Just don’t go overboard; your body can really only process 30 grams of protein in one meal. If you’re wondering what to reach for other than steak and eggs, check out these 26 Foods With More Protein Than an Egg!
“In addition to the calcium our bones need, milk is a great source of vitamin D,” says Baumann. “This is good for your skin because getting your daily dose of ‘D’ from milk means you don’t have to get unprotected sun exposure, which helps prevent wrinkles and discoloration.” That said, dairy can wreak havoc on some people’s skin; so if that sounds like you, score your vitamin D from a supplement or other food sources. A three-ounce serving of wild salmon or mackerel can provide nearly your entire daily recommended vitamin D intake! Meanwhile, a cup of shiitake mushrooms gets you to about 20 percent (the best you’ll find in the produce aisle) and three eggs can score you another 20 percent. You have options, dairy-free friends.
Sunflower oil is high in linoleic acid, which can help support your skin cells’ membranes. “It may also reduce cellular inflammation, which has been associated with aging,” says Baumann. We go more in depth about this under-the-radar oil in the 14 Popular Cooking Oils and How to Use Them, if you want to hear more!
Yellow and green peppers are packed with carotenoids, another antioxidant that decreases sun sensitivity, diminishing the appearance of fine lines around the eyes and crow’s feet, says Papantoniou. And a study out of the UK agrees. The study published in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of vitamin C (what you’d get in a single bite of yellow pepper) daily for three years decreased the appearance of wrinkles by 11 percent.
“Fruits and vegetables owe their vibrant colors to antioxidants, and berries are a wonderful source,” says Baumann. “If your diet includes blueberries, raspberries, cherries, and the like, you’ll get a range of protective antioxidants that shield your skin from free radicals.”
“If you were to only eat one vegetable, make it broccoli,” says Baumann. “It contains a myriad of good-for-your-skin vitamins, including A, C, which is a fantastic antioxidant that also supports collagen production. There’s also vitamin K in broccoli, which speeds up the healing of bruises and may even help improve dark undereye circles.”
Sardines are packed with omega-3 fatty acids, making it a great fish for reducing inflammation and even acne, says Jhin. “Furthermore, omega-3 fatty acids have mood-regulating benefits, which can help with the stress component of having acne. Acne sufferers should consume four to five servings of oily fish per week in order to treat the condition.” Sardines are also a good source of calcium because the bones are so tiny and soft that they’re edible.
Yes, that’s right, chocolate is on the list. Dark chocolate is great for skin firming, says Papantoniou. “It also has flavonols, which is a very potent antioxidant.” But be sure to avoid any chocolate less than 70 percent cacao. “Look for high cacao concentrations because these have less sugar, which can be terrible for your skin,” suggests Baumann. In fact, sugar is one of the villains on our list of 21 Best and Worst Foods for Cellulite.
Nicknamed “the wrinkle fighter,” Greek yogurt is great for banishing the appearance of fine lines and wrinkles. “It’s rich in B vitamins, which help to detox skin,” says Papantoniou. But note the emphasis on the Greek part of this yogurt; there’s a difference. Flavored yogurt is one of the 32 Health Halo Foods to Stop Eating Immediately for a variety of reasons—one being that it can wrinkle your skin!
“Pomegranates contain polyphenols which also fight free radicals and help to regulate skin’s blood flow, giving it a nice healthy glow,” says Papantoniou. Pomegranate seeds also have a decent amount of fiber, making them a satiating way to sprinkle some color onto your salads and side dishes. Naturally-occurring sugar isn’t remotely as scary as added sugar, but if you’re concerned about it, then you won’t want to go totally nuts with the pomegranate seeds; they’re ranked #2 on our exclusive list of 25 Popular Fruits—Ranked by Sugar Content!
This fibrous, protein-rich food also does wonders for your skin. They are very rich in zinc, which has high healing properties that help fight acne says Papantoniou. Want more foods to make you look good? Don’t miss out on these 18 Health Foods with Big Beauty Benefits!