LAURA SHAMMAH MS, RDN
WHILE I AM GUILTY OF SPENDING A LITTLE TOO MUCH TIME ON MY NIGHTLY CREAM ROUTINE, THERE IS A MORE NATURAL APPROACH TO ATTAINING YOUTHFUL SKIN. YOU CAN EAT YOUR WAY TO MORE GLOWING SKIN. FOODS RICH IN VITAMINS AND MINERALS CAN HELP REVERSE THE SIGNS OF AGING.
The best foods for your skin are those that contain ellagic acid, biotin, and vitamins C and E, which are natural collagen boosters. Collagen is the most abundant protein in the skin. It’s what gives skin its fullness and plumpness. As we age, our collagen stores deplete, but eating foods rich in these skin-loving nutrients support collagen synthesis. Foods rich in vitamin C will help reduce the signs of skin aging and improves the skin’s texture, firmness, and may help prevent fine lines.
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. Here are some foods that are rich in these nutrients and antioxidants. Eat them often to help keep wrinkles and fine lines at bay.
Tomatoes
Tomatoes contain vitamin C, which helps build collagen and, in turn, makes your skin look firmer and plumper. They also have lycopene, which protects your skin from UV damage and improves your vascular system.
Berries
Blueberries and raspberries contain flavonoids, polyphenols, vitamins, probiotics, and tons of antioxidants. They can promote cell regeneration for new skin.
Green Tea
Green tea has lots of antioxidant power. In multiple studies it was shown to help cells grow properly and maintain a healthy life cycle.
Yogurt & Kefir
Yogurt and kefir contain billions of probiotics which can fight redness. Studies have shown that probiotics reduce inflammation and oxidative stress. Problems like acne, psoriasis, atopic dermatitis, and rosacea may all improve if you add yogurt or kefir to your diet.
Fish
Fish, especially salmon which is full of omega-3 fatty acids help dry skin.
Nuts
Nuts have skin-smoothing benefits because of their Vitamin E and omega-3 content. They can help acne, psoriasis, and eczema.
Honey
Honey is anti-viral, and an antioxidant. It doesn’t cause inflammation in your body and skin the way regular sugar does. It’s so good for your skin, that you can even try using it as a face mask.
Avocado
Avocado helps with acne and wrinkles. The beta carotene, protein, lecithin, fatty acids, and vitamins A, D, and E found in avocado oil help moisturize and protect your skin from damaging UV rays, and also increase collagen metabolism.
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, which has been shown to help promote healthy skin.
Pomegranate seeds
Pomegranate seeds contain the potent antioxidant anthocyanins, as well as ellagic acid, which increase collagen production.
Carrots
Carrots are an amazing source of beta carotene, a carotenoid that offers an abundance of health benefits, including those related to skin and hair.
Flaxseeds
Sprinkle flaxseeds over your oatmeal, smoothies, and salads. 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.
Bone broth
What do you get when you combine chicken bones with water and veggie scraps? Answer: bone broth.
The longer you allow the broth to simmer, the more collagen is released from the bones, which gives the broth a thicker texture. Bone broth is filled with collagen, amino acids, and minerals that promote healthy, younger-looking skin.
If you truly want fabulous skin—skin that glows, is vibrant and younger looking—make sure you drink plenty of water and get a variety of color from fruits and vegetables.
Everything you eat becomes a part of your inner and outer self. The healthier the foods are that you consume, the better your skin will look and feel.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
