Best Diet for Healthier Skin

Not all fats are evil. Omega-3 fatty acids are just one example of healthy fats — and they’re especially important for those who want to prevent fine lines and wrinkles. “Omega-3 fatty acids reduce inflammation that can lead to wrinkles, and they prevent collagen breakdown,” says Keri Glassman, RD, a nutritionist based in New York City. Good sources of these fats recommended by the National Institutes of Health include things like walnuts and flaxseed.

You can also enlist the help of avocados, which are packed with nutrients that benefit the skin. “Avocados are high in sterolins, which help soften and moisturize the skin,” says Glassman. “They also have vitamin E, which enhances the skin’s collagen production while sealing in vital moisture.”

Collagen is a fibrous protein naturally produced in the body that helps repair connective tissue, and keeps our hair, nails, and skin strong, says Zeichner. Eating food rich in vitamins A and C, like blueberries and kale, has also been shown to increase collagen production, according to research.

Aside from fish, eggs, chicken, and turkey breast, one of the best sources of protein is lean red meat, says Jessica Wu, MD, an assistant clinical professor of dermatology at the University of Southern California in Los Angeles and the author of Feed Your Face.

Red meat contains the amino acids glycine and proline, research has shown, and these are among the components involved in the synthesis of collagen, per a study.

As the National Institutes of Health notes, red meat also offers zinc, a nutrient that research has suggested is important for collagen building, according to the Harvard T.H. Chan School of Public Health.

But red meat is also high in saturated fat and produces a chemical called TMAO (trimethylamine N-oxide) that may be linked to heart disease, according to a study. In the study, people whose diets were high in red meat had triple the levels of TMAO in their systems.

To keep your heart healthy, the American Heart Association recommends sticking to proteins with unsaturated fats, like fish, or choosing red meats that are lean, fat-free, and unprocessed.

Because of their zinc content, oysters are also a good food for healthy skin, says Howard Murad, MD, a dermatologist in Los Angeles and the author of The Water Secret. “Zinc is not only an essential component for collagen production and healing, it’s a powerful anti-inflammatory,” he says.

Inflammation is how the body communicates to our immune system to jump into action if we’re injured, but it can also cause flare-ups in our skin that come in the form of swelling, rashes, and redness, per a research article. Zeichner says foods rich in vitamin A or zinc — like fortified cereal, beans, spinach, and oysters — can help reduce inflammation, making them among the best foods for healthy skin.

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Fruits and vegetables are the building blocks for any diet focused on healthy skin. Blueberries, raspberries, blackberries, and pomegranates are rich in skin-friendly antioxidants, which, says Dr. Murad, “assist in cellular renewal and help cells stay plump with water.”

Antioxidants are molecules that help prevent damage to cells by neutralizing what are known as free radicals, which are byproducts harmful to tissue cells, according to the National Center for Complementary and Integrative Health.

Experts also single out tomatoes as being effective in keeping fine lines and wrinkles in check. “Tomatoes are rich in the antioxidant lycopene, which has been shown to fight sunburn and sun damage that can lead to wrinkles and skin cancer,” Dr. Wu says.

Lycopene is thought to protect skin and potentially treat skin cancer by preventing tumorous cells from spreading. A study found that while the role of lycopene in treating skin cancer is still unclear, the antioxidant did appear to stall or reverse cutaneous squamous cell carcinoma, a type of skin cancer\.

Yes, water is good for your skin, but you don’t have to go overboard. The goal is to avoid dehydration. (Hint: If you’re thirsty, you’re already dehydrated.) “If you’re dehydrated, your skin and mucous membranes will become dry, cracked, and crepey,” Wu says.

Water intake varies based on your age, gender, and other factors such as pregnancy, but the general guidelines are to aim for about 90 ounces (women) to 120 ounces (men) daily, notes the Mayo Clinic.

Make sure you consume enough caffeine-free fluids, such as soups, juices, and herbal teas, to avoid dehydration. If you’re not a regular water drinker, aim to sip one glass of water (or other caffeine-free liquid) with each meal, and another glass between meals. Research has shown that unsweetened green tea, in particular, is beneficial because it contains antioxidants that fight sun damage, a major cause of aging skin and skin cancer, according to research

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“Because fiber in the daily diet helps remove fat, waste, toxins, and free radicals — key factors in aging — from the body, it’s a natural anti-aging element,” says Murad. According to a research review, studies have shown that good sources of fiber include foods like oatmeal, chickpeas, and fruits and vegetables.

The U.S. Food and Drug Administration recommends men and women should consume between 25 and 30 grams of fiber daily, based on a 2,000-calorie diet. Try your best to get fiber from food rather than supplements, and consult your healthcare team before taking a fiber supplement.

When thinking about the best foods and diets for healthy skin, keep in mind that some options don’t play well with skin care. Your sweet tooth in particular can really sour your complexion. Sugar and refined carbohydrates, such as sodas, white bread, and pastries, can contribute to premature wrinkles and aging skin, according to a study.

“Consuming large amounts of sugar and refined carbohydrates can directly harm skin elasticity because these foods trigger inflammation and contribute to the breakdown of collagen and elastic fibers,” Murad says.

Once sugars and carbs enter the body, they’re converted into glucose, which attaches to healthy proteins and interferes with the production of collagen and elastin — thus leading to skin that’s less firm and resilient, the aforementioned study noted. Specifically, consuming large amounts of processed sugar can lead to the formation of advanced glycation end products, a group of molecules that can contribute to wrinkles and a sallow complexion.

For those with a sweet tooth, don’t worry, you can still have your cake and healthy skin, too. Zeichner recommends avoiding processed sugars and flour — stick to natural grains and eat foods sweetened with honey or other natural sweeteners.

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