“You are what you eat.” It’s a phrase we’ve all heard, but when it comes to achieving radiant, youthful skin, this adage has never been more relevant. Imagine your diet as a powerful skin-care tool. Foods for youthful skin work alongside your favorite serums and creams to enhance your skin from the inside out. Holistic nutritionist Jennifer Hanway explains, “The power and potency of diet for skin anti-aging is still so underestimated. The level of understanding is far higher than it used to be when I first started specializing in beauty nutrition in 2017, but I still think it is an underutilized tool in most people’s beauty regimen.” By viewing diet as a crucial part of your routine, you can amplify the effects of in-office treatments and your daily skin care efforts. “When we combine the power of skin nutrition with other treatments, that’s when we really see incredible results,” Hanway adds.
Featured Experts
- Jennifer Hanway is a holistic nutritionist
- Dr. Joel Schlessinger is a board-certified dermatologist in Omaha, NE
- Dr. Daniel Schlessinger is a board-certified dermatologist in Omaha, NE
Embracing a diet rich in specific nutrients and antioxidants not only supports skin health but can also help reverse signs of aging. Here’s a smart, science-backed guide on the foods and supplements you should prioritize to keep aging at bay.
Protein Power
When it comes to maintaining youthful skin, dietary protein is often overlooked. “One of the most undervalued nutrients for skin health is actually dietary protein,” says Hanway. “We usually think of protein as crucial for muscle development, but amino acids—the building blocks of protein—are essential for skin health, including collagen and elastin protection and regeneration.”
Adequate intake of dietary protein provides your skin with the raw materials it needs to form new skin proteins she says, specifically, proline, glycine and hydroxyproline are critical for collagen synthesis. Hanway advises incorporating lean proteins like grass-fed beef, pasture-raised chicken and wild-caught fish. “For those on a plant-based diet, organic tofu, tempeh and quinoa are excellent choices.”
Antioxidant Defense
Antioxidants are crucial in the fight against free radicals, the unstable molecules that accelerate skin aging. “Antioxidants in food provide significant benefits for aging,” explains Omaha, NE dermatologist Joel Schlessinger, MD. “When the sun hits your skin, it triggers a chain reaction where free radicals damage your skin cells by stealing electrons. If left unprotected, this process can lead to wrinkles, dark spots, and other signs of aging. Antioxidants work by supplying those extra electrons to the unstable molecules, preventing them from causing damage.”
To harness the power of antioxidants, incorporate a variety of brightly colored fruits and vegetables into your diet. “Foods rich in polyphenols, such as tomatoes, onions, apples, grapes, berries, and cherries, offer both anti-inflammatory and antioxidant benefits,” Omaha, NE dermatologist Daniel Schlessinger, MD. “These foods help protect your body from oxidative stress caused by the sun and other environmental factors.” By focusing on these antioxidant-rich foods, you can enhance your skin’s natural defenses and promote a more youthful appearance.
Eating for Elasticity
Boosting skin elasticity and reducing wrinkles can be achieved by incorporating collagen-rich foods and supplements into your diet. “Collagen is essential for maintaining skin’s structure and firmness,” notes Hanway. “Adding bone broth and collagen powder to your diet can be highly beneficial.” Foods rich in vitamin C, such as citrus fruits and leafy greens, also play a crucial role in supporting collagen production and enhancing skin radiance.
Carb Cutting
While selecting the right foods can enhance skin health, some dietary habits can speed up the aging process. “Excessive sugar and refined carbohydrates contribute to glycation, a process that damages collagen and elastin,” warns Dr. Joel Schlessinger. “Moderation is key.” Additionally, alcohol consumption can dehydrate the skin and impair nutrient absorption, leading to a dull complexion and accelerated aging. Hanway echoes this sentiment, advising, “Cutting down on alcohol can significantly improve your skin’s appearance and overall health.”
Inside Out Hydration
Maintaining proper hydration is essential for keeping skin elastic and minimizing fine lines. Dr. Daniel Schlessinger explains, “While drinking water is important, it’s not the only solution for improving skin health. Pair your daily water intake—roughly four to six cups for a healthy person—with topical water-attracting ingredients like hyaluronic acid or glycerin for optimal hydration.” In addition to water, raw fruits and vegetables are excellent sources of dietary hydration. “For example, bananas are composed of about 75 percent water, making them a great choice for maintaining skin hydration,” adds Dr. Schlessinger.
Supplement Secrets
For an extra boost, consider supplements that complement your diet. “Supplements like vitamin C, glutathione and zinc can further protect against oxidative stress,” suggests Hanway. Dr. Joel Schlessinger also recommends including turmeric, chlorella and astaxanthin for their potent antioxidant properties. “These supplements, when combined with a balanced diet, can provide additional support in maintaining youthful skin.”
One prevalent misconception, says Dr. Joel Schlessinger is that diet alone can replace other anti-aging practices. “While a good diet and supplements are beneficial, they cannot substitute for proper sun protection. Always use a broad-spectrum sunscreen daily to protect against UV damage,” he warns. Of course, we’ll never forget our sunscreen, but we can always add it to the grocery list.
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To get started on your age-defying diet, here are some easy ways to boost your daily intake goals:
