Ward off Aging with Healthy Skin Nutrition

Aging SkinSome of our first signs of aging show where we least want it to: on our face. As we age, we are often drawn to the many lotions and potions on the market, promising years worth of age reversal. While some of us go so far as to look to cosmetic procedures to help us reverse the signs of aging and maintain the youthful glow, and beautiful complexion we desire. Yet, one of the best ways to keep skin young and beautiful is to make smart lifestyle choices (i.e. not smoking and staying out of the sun), and to eat a healthy diet that supports healthy, beautiful looking skin.

Beautiful skin needs to be taken care of both from the inside, as well as the outside.  “You are what you eat” couldn’t hold more true. To keep your skin looking radiant, look at the below table to find out what nutrients are beneficial to promoting and maintaining a beautiful complexion, at all ages.

Nutrient Benefit to Skin Foods Containing
Beta-carotene Fundamental to maintenance of tissues that make up surface of skin.
  • Apricots
  • Cantaloupe
  • Carrots
  • Spinach
  • Sweet Potatoes
Copper Necessary for collagen synthesis.
  • Nuts
  • Shellfish
Lean Proteins
  • Protein which are made of amino acids, enables production of collagen, the connective tissue that provides support to skin
  • Contains zinc, which is a mineral necessary for the synthesis of collagen and one that may provide protection against wrinkles and at high levels, may help to reduce acne
  • Beans
  • Fish
  • Poultry
Mono-unsaturated fats
  • Protects against wrinkles
  • Reduces oxidative damage
  • Helps in absorption of fat-soluble antioxidant nutrients, such as vitamin E and lycopene found in many antioxidant-rich vegetables
  • Canola Oil
  • Olive Oil
Niacin (Vitamin B3) Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.
  • Dairy
  • Eggs
  • Fish
  • Poultry
Omega-3 Fats
  • Essential because you can only get them in your diet and your body can not produce them on its own
  • Maintains oil barrier of skin, which protects the body from fluid loss and infection
  • Reduces internal inflammation
  • Avocados
  • Fatty Fish (Salmon, herring, sardines, tuna and trout)
  • Flaxseed
  • Green leafy vegetables like spinach
  • Walnuts
Omega-6 Fats
  • Maintain oil barrier of skin, which protects the body from fluid loss and infection
  • Essential because you can only get them in your diet and your body can not produce them on its own
  • Seeds
  • Nuts
  • Vegetable Oils (sunflower and safflower oils)
Polyphenols Protects skin against oxidative stress that contributes to aging and disease.
  • Apples
  • Eggplant
  • Garlic
  • Onions
  • Tea
Selenium
  • Rids body of harmful free radicals that contribute to skin cancer and the aging process
  • Provides tissue elasticity
  • Brazil nuts
  • Brown Rice
  • Chicken breast
  • Eggs
  • Shrimp
  • Tuna
  • Turkey
Vitamin A
  • Helps to keep skin smooth
  • Helps protect against sunburn
  • Egg Yolks
  • Fish
  • Fortified milk
  • Is converted from Beta-Carotene
Vitamin B Work together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.
  • Fortified cereals
  • Whole grains
Vitamin C
  • Protects against free radicals (highly reactive oxygen molecules generated inside your body from environmental pollutants, smoking, sun exposure and stress, among other agents)
  • Synthesis of collagen
  • Broccoli
  • Oranges
  • Peppers
  • Strawberries
Vitamin E
  • Keeps skin moist and smooth
  • Protects against wrinkles
  • Asparagus
  • Avocados
  • Nuts
  • Seeds
  • Spinach
  • Vegetable Oils
  • Whole Grains
Water Hydrates skin, helping it to keep soft, smooth and moist Skin becomes dry and more susceptible to wrinkles

Source: Strong, Slim and 30! by Lisa Drayer, M.A., RD

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  • TeaJae

    the past few months I have had a love affair with drinking warm water and fresh squeeze lemon juice and eating lots of spinach, sweet potatoes, kale, salmon and avocados. people everywhere I go stop and ask me about my skin and skin care regimen total strangers. it’s doing something good to my skin. not only is my skin smoother and clear but the starting of crows feet have all but diminished in the past few months. woohoo, great post

    • Brett

      That is great! It is amazing how eating well can really have an impact on your skin and how you age.