A recent review published in Food Science & Nutrition reveals that what we eat can have a powerful effect on how our skin ages. After examining studies from the past five years, researchers found that antioxidant-rich foods can slow signs of aging, while diets high in sugar and trans fats may speed them up.
The findings offer helpful advice for anyone looking to improve skin health naturally—through the kitchen, not just skincare products.
Why Skin Health Matters
Skin is the body’s largest organ, making up about 15% of an adult’s weight. It protects us from physical harm, infections, and ultraviolet (UV) rays. The skin is made of three layers:
Epidermis (outer layer): Acts as a barrier and helps prevent water loss and infections.
Dermis (middle layer): Contains collagen and elastin, which provide strength and flexibility.
Subcutaneous tissue (deepest layer): Stores fat and energy and helps regulate body temperature.
Besides offering protection, the skin also senses touch and temperature, helps control body temperature, and even produces vitamin D when exposed to sunlight.
How Skin Ages Over Time
Skin aging is caused by both natural processes and environmental damage.
Intrinsic aging happens as we grow older. It includes slower skin cell renewal, loss of collagen and elastin, and thinning skin.
Extrinsic aging is caused by outside factors like UV exposure, pollution, poor sleep, smoking, and diet. These speed up visible signs of aging like wrinkles and dark spots.
One key driver of skin aging is oxidative stress, which happens when harmful molecules called reactive oxygen species (ROS) damage skin cells and proteins. This process also causes inflammation and breaks down collagen.
Other causes of skin aging include:
Telomere shortening (linked to cell aging),
Chronic inflammation,
Glycation, a process where sugars bind to proteins, forming compounds (AGEs) that stiffen and age the skin.
Foods That Help Keep Skin Young
Certain nutrients and foods help protect the skin from damage and support its natural repair processes:
1. Antioxidants
Vitamins A, C, and E: Protect against oxidative stress.
Polyphenols (found in berries, tea, and dark chocolate): Help reduce inflammation and fight free radicals.
Cranberry polyphenols: May prevent collagen damage by reducing glycation.
2. Omega-3 Fatty Acids
Found in fatty fish (like salmon and tuna), chia seeds, and flaxseeds.
Help improve skin hydration and barrier function.
3. Collagen-Supporting Nutrients
Vitamin C helps the body make collagen.
Lysine and proline (from proteins and peptides): Key for collagen structure.
Copper, selenium, and zinc: Support enzymes that repair skin damage.
4. Phytoestrogens
Found in soy and flaxseeds.
Can improve skin thickness and moisture, especially helpful for postmenopausal women.
5. Probiotics and Prebiotics
Support a healthy skin microbiome and protect against UV damage.
Found in yogurt, kefir, fermented vegetables, and kombucha.
Foods That Can Harm Your Skin
Not all fats and carbs are equal when it comes to skin health:
1. Harmful Fats
Trans fats (found in fried foods, margarine, and some snacks): Increase inflammation and can damage skin structure.
Some omega-6 fats (in excess): May trigger inflammation when not balanced with omega-3s.
2. Refined Sugars and Carbs
Promote glycation, leading to the buildup of AGEs that damage collagen and elastin.
Can result in rough texture and sagging skin.
3. Alcohol and Dehydration
Alcohol can dehydrate skin and impair its natural repair.
Not drinking enough water may lead to dry, flaky skin.
Emerging Trends: Nutricosmetics and Functional Foods
A growing trend in skincare is the use of nutricosmetics—foods or supplements designed to improve skin health from within. Popular products include:
Collagen peptides
Hyaluronic acid
Multivitamins and minerals
Fermented foods, like Agastache rugosa leaves, are also gaining attention. When fermented, their compounds may become more effective at fighting UV-related aging.
Conclusion
Healthy eating isn’t just good for your heart or waistline—it can also help keep your skin youthful and strong. A diet rich in antioxidants, omega-3s, collagen-boosting nutrients, and phytoestrogens supports the skin’s natural defense and slows the aging process.
Still, researchers say we need more studies to fully understand how diet affects skin over time, especially for different age groups and lifestyles.
But one thing is clear: small changes to your daily diet—more fruits, vegetables, and healthy fats—could lead to healthier, younger-looking skin.
