Aged skin, on the other hand, has an epidermis which is thinning and flattening. The cell turnover is also much longer - around 50 days. In general, we should all try to eat a diet with healthy sources of protein, healthy fats, and food rich in antioxidants.

Superfoods have the potential to improve the look of ageing skin and speed up cell turnover time. When we fuel ourselves with vibrant foods loaded with essential nutrients, the body will show appreciation. This popular green vegetable is an anti-inflammatory and anti-ageing powerhouse.

Broccoli is packed with vitamins C and K, antioxidants, calcium, fibre and lutein. Your body needs vitamin C to produce collagen — the main protein that gives you youthful skin and elasticity. Another vegetable high in inflammation-fighting properties is avocado.

It is full of fatty acids that promote smooth and supple skin. Avocados also have a variety of essential nutrients that could help prevent negative signs of ageing — including potassium carotenoid, and vitamins A, B, C, E and K.

We have to give a special mention to vitamin A in avocados, as it can play a role in shedding dead skin cells, leaving us with a glowing complexion. In addition, the carotenoid may also help protect our skin from toxins and damage from sun rays.

Blueberries are the ideal snack for those who like a little sweet treat. This berry is rich in vitamins A and C and an age-defying antioxidant called anthocyanin. This chemical compound is what gives blueberries their beautiful deep blue colour. The antioxidants found in blueberries have the potential to protect your skin from damage caused by internal and external factors.

This bright orange root vegetable gets its vibrant colour from an antioxidant called beta-carotene. When we consume beta-carotene, it is converted into vitamin A. This vitamin has shown promising signs of restoring skin elasticity, skin rejuvenation, and ultimately contributing to the appearance of soft, youthful skin.

In addition to this delicious sweet vegetable, it is also a fantastic source of vitamins C and E. Both vitamins have the potential to protect our skin from harmful free radicals and help keep our complexion looking radiant.

Getting lots of time outdoors has many health benefits, but it also brings about sun exposure, which can cause fine lines and brown spots — not ideal for those wanting to stay looking younger for longer. Luckily, it has been found that pomegranates could have the antioxidants like tannins, flavonols, lignans and phenolic acids needed to support healthy skin by decreasing UV skin damage.

In addition, these same antioxidants may also help promote the production of new collagen. Ageing is a natural process and is something we should all try to embrace.

However, some foods may cause premature ageing, such as the consumption of excessive fats and oily foods. It has been found that these foods could weaken the blood flow to the skin, resulting in wrinkles that make us look older than we are.

Eating excessive amounts of anything is not great for your body. However, fried food can be particularly bad for those wanting to maintain a youthful appearance.

Thanks to our livers, many of the toxins found in fried food can be expelled naturally through our bodies. However, it is possible for the toxins to build up, resulting in a fatty liver.

This condition can result in acne, wrinkles, loss of collagen, puffiness, and many more unattractive skin conditions. Salt is a popular seasoning and is an ingredient which can be enjoyed when appropriately sourced — try to choose an unprocessed salt from the sea.

However, when too much salt is consumed, it can lead to premature ageing of the skin and body. Healthy fats form part of a low-glycaemic load diet, but they also deserve their own moment in the spotlight. a In a study of nearly 3, people, eating more omega-3 fats was linked to having youthful-appearing skin [ 20 ].

b Eating more monounsaturated fat from olive oil is associated with less ageing from sun exposure [ 21 ].

c In a study of 4, women aged 40 to 74, those who ate more linoleic acid a type of omega-6 fat had plumper, more hydrated skin [ 22 ].

Here are the best sources of those skin-loving fats:. Almonds are particularly worth eating. Your skin is enriched with vitamin E, which acts as an antioxidant and prevents collagen breakdown [ 23 , 24 ].

In one study, postmenopausal women who ate around 60g of almonds daily had less severe wrinkles after just four months [ 25 ]. Eating plenty of fruits and vegetables is always a good idea—but your skin especially loves red, orange, yellow and green fruits and vegetables.

Because they contain carotenoids. Carotenoids are special compounds that give plant foods and some animal foods their colour. When you eat them, they travel to the skin and hang out in its upper layers, where they help to protect your cells from UV damage [ 26 , 27 ].

Less UV damage means fewer wrinkles. Now, eating colourful fruits and vegetables does not mean you should skip sunscreen. Other plant foods are rich in polyphenols, which have powerful anti-ageing potential [ 8 ].

These are just a selection. For comparison, we eat mere milligrams of other skin-essential nutrients such as zinc. Early studies have shown that:. If nothing else, eating more colourful fruits and vegetables will also boost your intake of vitamin C, which promotes collagen synthesis and an even skin tone [ 37 , 38 ].

A further way to protect your collagen is to include herbs and spices in your diet, as these contain special compounds with anti-glycation potential [ 9 , 39 ].

Lab studies suggest the following herbs and spices are the most potent [ 9 ]:. Oestrogen maintains collagen and keeps your skin looking youthful and plump—and when it declines naturally after menopause, your skin can go south too [ 41 ].

Enter phytoestrogens. These natural plant compounds can interact with oestrogen receptors in your skin cells. Like the polyphenol data, research here is still in its infancy. Some of the best sources include [ 41 ]:.

Translation: eating too much sugar can make you look much older. Excess sugar binds to your collagen, causing it to stiffen and allowing wrinkles to embed.

There should always be room for the occasional sweet treat—life is for living, after all! But if you want to maintain youthful-looking skin, controlling your blood sugar is one of the most powerful habits you can adopt [ 45 ]. When you eat these foods, you absorb up to a third of their AGEs—which accumulate in your skin and contribute to premature ageing [ 1 , 46 ].

Prioritise fresh, whole foods as much as you can. Your skin will thank you now and in years to come. The way you cook your food can contribute to your AGE load too.

High-temperature cooking—such as grilling, roasting, baking and frying—can increase the AGE content of food by up to times [ 47 ]. You know when meat browns or cheese crispens?

They accumulate in cooked fruits and vegetables too, but to a lesser degree [ 9 ]. To reduce your AGE intake, favour gentle, water-based forms of cooking such as boiling or steaming. If you want to grill, roast, bake or fry your food, add a dash of lemon juice or vinegar before cooking because these reduce the amount of AGEs produced [ 47 ].

Anti-ageing supplements are a rapidly growing industry. But are they worth it? Commercial collagen supplements contain collagen sourced from pigs, cows or fish. Rather than taking the complete collagen protein, it might be better to opt for collagen peptides.

These are like little snipped-up bits of collagen. Vegetables are rich in antioxidants that can help protect your skin from sun damage and help support healthy skin renewal. Flax seeds offer impressive health benefits. They contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing a chronic disease, such as heart disease and breast cancer They are also a great source of an omega-3 fatty acid called alpha-linolenic acid ALA.

Consuming a diet rich in omega-3 fats helps support a healthy skin membrane by helping your skin stay hydrated and plump 44 , In high quality studies from and , women who consumed flax seeds or flax oil for 12 weeks showed increased hydration and smoother skin.

However, newer research is needed 46 , Flaxseeds contain types of antioxidants known as lignans, which help fight free radicals in the body. Like most fruits, pomegranates are full of healthy nutrients. Some human and animal studies suggest that the antioxidants found in pomegranates may also help support healthy skin aging by decreasing UV skin damage and brown spots caused by sun exposure 50 , Though more research is needed, pomegranate seeds and their juice can provide a quick, nutritious source of antioxidants in the diet.

Pomegranates are rich in antioxidants that may help with skin repair and protect the skin against sun-related damage. Avocados are rich in heart-healthy fats, fiber, and several vitamins and minerals that are essential for health 52 , Their high content of monounsaturated fat may help promote healthy skin by supporting a healthy skin membrane, while their high antioxidant content may fight free radicals that damage and age the skin For example, one study showed that a diet rich in plant-based fats was linked to better skin health in older adults Considering the delicious taste and versatility of avocados, adding them to your diet is an easy way to get in extra nutrition for healthy skin.

Avocados are rich in monounsaturated fats and antioxidants, which help support a healthy skin membrane and prevent free radical damage that leads to aging.

Tomatoes provide many impressive health benefits, several of which can be attributed to their high lycopene content. Lycopene is a type of carotenoid that gives tomatoes their red color. It also acts as an antioxidant to help reduce the risk of chronic disease 55 , Studies in human skin samples show that lycopene may also provide a small amount of protection from the damaging rays of the sun.

However, this protection is significantly lower than using sunscreen 40 , In one study, women who drank an antioxidant-rich beverage containing lycopene, soy isoflavones, fish oil, and vitamins C and E every day had a measurable decrease in wrinkle depth after 15 weeks However, the study cannot directly tie lycopene to these skin benefits, as the beverage contained several other ingredients As we age, our body begins to break down collagen and produces it less effectively.

This can lead to gradual signs of skin aging, such as wrinkles and sagging skin While this process is inevitable and a natural part of aging, consuming foods that support collagen synthesis can help keep your skin healthy for longer. These include protein-rich foods and vitamin C Avoiding activities that accelerate collagen breakdown can also help.

These activities include sun tanning and cigarette smoking Furthermore, human studies have shown that consuming hydrolyzed collagen peptides — a smaller form of collagen that your body absorbs much more efficiently — may improve skin elasticity, moisture, and firmness while reducing wrinkles 60 , 61 , 62 , 63 , Ultimately, it appears that consuming a diet rich in protein is key to healthy skin.

Healthy protein-rich foods to eat regularly include:. Many studies in humans have shown that consuming hydrolyzed collagen peptides improves skin hydration, elasticity, and firmness.

However, limitations in the studies warrant more research. The foods you eat can play a role in the health of your skin, including in how your skin changes as you get older. In particular, foods that are high in protein, healthy fats, and antioxidants are linked to the most skin benefits.

Along with eating a nutritious diet full of whole, plant-based foods , consider protecting your skin with other habits, such as wearing sunscreen, avoiding smoking, staying physically active, and using appropriate skin care products.

Try this today: For each meal, try to add at least one protein, one healthy fat, and one to two vegetables to each plate to support healthy skin and aging. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. What you eat affects many aspects of health — including your skin.

Colorful fruits and vegetables are chock full of free radicals, especially those that contain deep pigments like blackberries, carrots, and red bell peppers and vitamin C like citrus fruits and tomatoes.

Many nuts, seeds, and grains are rich sources of vitamin E, another powerful antioxidant essential to healthy, youthful skin. In fact, vitamin E is often recommended to treat skin wounds and burns or to help reduce the look of scars and stretch marks. Green tea is rich in chemicals called catechins that can help protect your skin from the harmful effects of UV radiation and reduce inflammation, too.

In this case, fried foods, processed foods, and sugary foods and drinks should all be eliminated or at least significantly limited. All these foods contribute to skin problems and problems with your overall health.

Alcohol is a diuretic, which means it can actually cause your skin and your body to lose moisture. An occasional drink is probably OK — even better if you stick with red wine, another source of antioxidants.

Maintaining a skin-healthy diet is one way to help your skin stay youthful-looking and having a custom skincare routine is another. Beautiful, glowing skin starts with how we eat, but these foods and different ingredients can also help your skin as you grow older.

No food can reverse wrinkles or other signs of aging. But certain foods do support skin health and help protect against oxidative stress, one of the main causes of skin aging.

Others can also impact your overall health and mental well-being. This article discusses 10 of the best foods that may help nourish your body and mind as you grow older. Broccoli is an anti-inflammatory, aging-support powerhouse packed with:.

Your body needs vitamin C for the production of collagen , the main protein in skin that gives it strength and elasticity. This vegetable is also packed full of the nutrient lutein, which is linked to improved memory and brain function. Broccoli contains vitamin K and calcium, which are essential for bone health and the prevention of osteoporosis , so eating this veggie may help your bones as you get older.

To try: You can eat broccoli raw for a quick snack. But if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli does help increase the level of certain nutrients for your body.

Red bell peppers are loaded with antioxidants which reign supreme when it comes to aging well. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids. Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables.

They have a variety of anti-inflammatory properties , which can benefit your health overall and your skin health in particular.

To try: Slice bell peppers and dip them in hummus as a snack, add them to a raw salad, or cook them up in a stir-fry. The vitamin A it provides may play a role in hair health, while vitamin K has been shown to have health benefits.

To try: Add handfuls of spinach to a smoothie, salad, or sauté. More ideas? Check out our favorite spinach recipes, including spinach chips and cheesy burgers. The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A, which may help restore skin elasticity and promote skin cell turnover.

To try: Whip up one of these sweet potato toast recipes that will up your breakfast or snack game like no other. This delicious green may also help support the immune system and aid digestion , along with other health benefits such as eye and heart health that may become more important as you get older.

This nutrient-dense hydrating leafy green is a source of :. To try: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health! Avocados are high in inflammation-fighting fatty acids that are good for your health.

This study even notes in particular for women, daily avocado consumption may help promote enhanced skin health. They also contain a variety of essential nutrients that may help your health overall and can be beneficial as you get older, including:.

To try: Throw some avocado into a salad, a smoothie, or just eat it with a spoon. Like the Mediterranean diet, the DASH diet emphasizes fruits, vegetables, whole grains, legumes and beans, and nuts and seeds but allows for higher consumption of animal protein, including red meat and eggs.

The DASH diet is also lower in fat and sodium than the Mediterranean diet. Initial research found that the diet helped lower systolic blood pressure, and additional studies have found the DASH diet was also linked to slower epigenetic age acceleration , which indicates that participants who followed the diet were aging slower than their chronological age.

The Mediterranean-DASH Intervention for Neurodegenerative Delay MIND diet is a hybrid of the Mediterranean and DASH diets and shares the recommendations for a diet made up of whole grains and lean meats. A recent study in obese, middle-aged women found that the MIND diet could reverse the impact of obesity on cognition and improve cognitive performance.

The Harvard-created Alternative Healthy Eating Index AHEI ranks foods and nutrients based on their associations with chronic disease and awards a score from zero to based on how often you consume healthy foods. The higher the AHEI score, the healthier the diet.

Examples of high-scoring foods include vegetables, fruits, whole grains, tofu, nuts, legumes, and fish. Researchers at the National Heart, Lung, and Blood Institute NHLBI found that higher rates of serum sodium, a sign of dehydration, were linked to greater biological age.

Dehydration forces hormones into overdrive, affecting organs and tissues and triggering accelerated aging, according to Natalia Dmitrieva, Ph.