5 Foods for Better Skin Health

Want to give your skin a more youthful appearance? Just add these foods to your diet, according to researchers.

What we eat has a direct impact on our overall health and wellbeing. So, it’s not surprising that nutrition influences the health of our largest organ: the skin. Research suggests the foods you eat play a major role in your outer layer’s appearance and even affect your risk of skin cancer.

Researchers from a 2020 Journal of Investigative Dermatology study discovered that a typical Western diet (one that is rich in fat and sugar) may lead to inflammatory skin conditions such as psoriasis. In contrast, nutrient-rich foods provide the building blocks for healthy skin cells, which can help support skin structure, elasticity, and hydration.

Our skin takes a beating daily from environmental stressors, like sun damage and air pollution. And because skin health starts from the inside, it’s important to feed it what it needs. Research suggests these five foods can help your skin stay healthy and defy its age.

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Anti-Aging Food #1: Almonds

While we often blame our wrinkles and skin pigmentation on simply getting older, the real culprit is photoaging — damage to the skin caused by exposure to sun and its ultraviolet light. To help smooth things out, science suggests keeping your pantry well-stocked with almonds.

An investigation published in the journal Nutrients found that when older women consumed about two ounces of almonds daily for six months, their skin wrinkles appeared to improve – specifically in terms of wrinkle width and severity. The healthy fats, vitamins, minerals, and antioxidants found in almonds may be responsible for this nut’s skin-benefiting powers.

Almonds can be a healthy snack on their own or when added to oatmeal or salads.

Recommended reading: 4 Things Dermatologists Wish Older Adults Knew About Skin Care

Anti-Aging Food #2: Yogurt

To keep looking your best it’s a good idea to eat more not-so-fresh foods. A 2023 review published in Nutrients suggests that probiotics like those found in yogurt are particularly beneficial to our skin health. They may even aid in the treatment of acne, psoriasis, wound healing and other skin issues.

This suggests that there is a gut-skin connection. The beneficial microorganisms in our digestive system can help improve skin health by decreasing oxidative stress, suppressing inflammatory responses, and improving immune functioning.

Other science published in the journal Nutrition Research found that higher intakes of fermented foods may reduce the risk of developing eczema, a condition that results in dry and itchy patches of skin. (Eating more meat and processed packaged foods caused higher rates of eczema.)

Try to incorporate one or two servings of fermented foods like yogurt into your meals each day. Other options include kefir, miso, sauerkraut and kimchi. (Keep reading for a delicious Sweet Potato Yogurt Bowl recipe.)

Anti-Aging Food #3: Salmon

Salmon provides a triple benefit for skin health: antioxidants, omega-3 fat and vitamin D.

Preliminary data presented in the journal PLOS ONE suggest that astaxanthin — a unique antioxidant pigment found in pink fish like salmon, trout and arctic char — can accumulate in the skin. There, it protects against the harmful effects of ultraviolet (UV) exposure, including the water loss in skin that contributes to wrinkles.

Healthy omega-3 fatty acids present in fatty fish, such as salmon, sardines and mackerel, are your skin’s best friend. These fats help maintain the skin’s lipid barrier, keeping it hydrated and plump. Findings reported in the American Journal of Clinical Nutrition show just how powerful these compounds are.

Researchers at the University of Manchester asked some participants to supplement their diets with omega-3s, while other participants didn’t. Then, all participants were exposed to the equivalent of eight, 15 or 30 minutes of summer midday sun using a special light machine. Those participants who were taking omega-3s experienced up to 50 percent less sunlight-induced immune system suppression, which affects the body’s ability to fend off skin cancer and infection, than participants who did not take the omega-3 fats.

More reason to set sail for the fish counter: The anti-inflammatory and protective effects of vitamin D make it a key component to healthy aging skin. Fatty fish like salmon are one of the few good dietary sources of this skin-benefiting nutrient.

You can find all this skin-enhancing nutrition in both fresh and canned salmon.

Anti-Aging Food #4: Grapes

Grapes, particularly, the red-skinned variety, might be one of the best fruits you can eat for healthier skin.

A 2022 study published in Antioxidants examined the effects of grape consumption on sun damage to the skin. The adult study participants were advised to consume the equivalent of 2 ¼ cups of grapes daily for two weeks. At the end of the study, the researchers found that short-term grape consumption successfully minimized sunburns from UV-light exposure.

Grapes are jam-packed with plant-based antioxidant chemicals like resveratrol that appear to improve your skin’s defenses against sun rays. You’ll get less of these antioxidants in green grapes than darker-skinned varieties.

It’s worth noting that raisins, which are simply dried grapes, may even contain a higher concentration of polyphenols than fresh grapes. And don’t overlook other deep-colored fruits, such as cherries, blueberries and blackberries, that also contain antioxidants that may help improve your skin.

Just remember that eating grapes is not a replacement for sunscreen. The American Academy of Dermatology recommends picking one that is water resistant, with a sun protection factor (SPF) of 30 or higher and the words “broad spectrum” on the label.

Recommended reading: 6 Sun Safety Dos and Don’ts for Older Adults

Anti-Aging Food #5: Orange Fruits and Vegetables

Orange foods, like sweet potato, carrot and pumpkin, get their bright coloring from compounds called carotenoids. And according to a study reported in the journal PLOS One, these compounds may help improve your skin.

British researchers observed that an increased intake of carotenoid-containing foods over six weeks had reduced redness and skin discoloration. These beauty benefits were witnessed with just three servings a day of carotenoid-rich fruits and veggies.

Carotenoids, such as the beta-carotene abundant in sweet potato, act as potent antioxidants, protecting our skin against environmental stressors including the sun’s UV rays. Sweet potatoes are delicious mashed or roasted, and you can also work them into soups, stews and pots of chili. Their sweetness even makes them a good addition to smoothie bowls — see below for a recipe to try!

The Best Time to Eat for Your Skin

If you want to maintain the integrity of your skin and protect it from sun-induced skin damage, you may want to consider eating your meals and snacks during the day.

We have a biological clock in our skin cells that can be disrupted by abnormal eating times, according to a 2023 article published in Stem Cells. More specifically, eating late at night impairs an enzyme responsible for repairing sun-damaged skin. Therefore, eating too late too often might increase the risk of sunburn, skin aging and skin cancer.

Try This Skin-Boosting Recipe

Sweet Potato Yogurt Bowl

This bowl of big nutrition is a great way to eat a nutritious breakfast and help your skin at the same time.

Makes 2 Servings

Ingredients:

• 1 cup cubed cooked peeled sweet potato
• 1/2 cup milk or non-dairy milk
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ginger powder
• Small pinch of salt
• 1 1/2 cups plain Greek yogurt
• 1/4 cup chopped almonds
• 1 cup blueberries

Directions:

1. Place sweet potato, milk, maple syrup, vanilla, cinnamon, ginger powder, and salt in a blender container and blend until smooth.
2. Divide yogurt among serving bowls and swirl in sweet potato sauce.
3. Top each bowl with nuts and berries.

Recipe by Matthew Kadey, R.D.

See our sources:
Link between diet and inflammatory skin conditions: Journal of Investigative Dermatology
Almonds’ effect on wrinkles: Nutrients
Probiotics and skin health: Nutrients
Fermented foods and eczema: Nutrition Research
Astaxanthin’s effect on UV protection: PLOS ONE
How eating fatty fish can improve skin’s lipid barrier: The Journal of Dermatological Science, American Journal of Clinical Nutrition
Link between grape consumption and sun damage to skin: Antioxidants
Carotenoids’ effect on skin discoloration: PLOS ONE
The best time to eat for skin health: Stem Cells

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