{"id":463758,"date":"2026-02-09T13:17:11","date_gmt":"2026-02-09T13:17:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/463758\/"},"modified":"2026-02-09T13:17:11","modified_gmt":"2026-02-09T13:17:11","slug":"is-the-skincare-diet-real-heres-what-the-science-says","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/463758\/","title":{"rendered":"Is the \u2018skincare diet\u2019 real? Here\u2019s what the science says"},"content":{"rendered":"

Open this photo in gallery:<\/a><\/p>\n

OksanaKiian\/iStockPhoto \/ Getty Images<\/p>\n

If you\u2019re on TikTok you may have noticed that skin health is a popular topic.<\/p>\n

From skincare breakfasts to skin-loving broths to \u201cretinol salads,\u201d the growing #eatyourskincare trend focuses on nutrient-dense foods to promote healthy skin from the inside out. <\/p>\n

I\u2019m on board with that, since nutrition plays a fundamental role in maintaining healthy skin. <\/p>\n

Eating more polyphenols can help you live a longer, healthier life \u2013 here\u2019s why and what to eat<\/a><\/p>\n

But don\u2019t expect TikTok\u2019s #healthyskindiet advice to give you younger, glowing skin overnight. And even over time, focusing on only one skin-healthy food won\u2019t transform your complexion.<\/p>\n

Here\u2019s an evidence-based look at how certain foods (and supplements) do \u2013 and don\u2019t \u2013 support skin health.<\/p>\n

What our skin does<\/p>\n

As the body\u2019s most external organ, our skin provides a protective barrier, shielding the body from physical injury, ultraviolet radiation and infection.<\/p>\n

It also synthesizes vitamin D, sends signals to immune cells, produces compounds essential for skin structure and moisture and constantly renews skin cells.<\/p>\n

Certain food preservatives tied to Type 2 diabetes and cancer risk, new studies find<\/a><\/p>\n

To function and repair itself, our skin relies on a steady stream of energy, vitamins, minerals, amino acids, essential fatty acids and bioactive compounds. <\/p>\n

As part of a healthy diet<\/a>, the following nutrients and antioxidants (not an inclusive list) \u2013 and their outstanding food sources \u2013 can help keep your skin healthy and resilient as you age. <\/p>\n

Vitamin A and beta-carotene<\/p>\n

Vitamin A is needed for normal skin cell turnover and to maintain a strong skin barrier. It\u2019s also critical for supporting our skin\u2019s immune defense against infection. <\/p>\n

As well, the nutrient helps regulate the synthesis of collagen, a protein that provides structure to skin, keeping it smooth, firm and elastic.<\/p>\n

Preformed vitamin A (e.g., retinol) is found in milk, yogurt, cheese, herring, salmon, tuna and liver. <\/p>\n

Beta-carotene is called provitamin A because it\u2019s converted to vitamin A in the intestinal tract. <\/p>\n

Excellent sources include sweet potato, carrots, butternut squash, spinach, kale, broccoli, red peppers, Swiss chard, mango, cantaloupe and dried apricots.<\/p>\n

So TikTok\u2019s trending \u201cretinol salad\u201d made from carrots doesn\u2019t actually have any retinol in it. <\/p>\n

The conversion of beta-carotene to vitamin A varies widely between people, depending on genetics, vitamin A status, food preparation and gut health.<\/p>\n

Vitamin C<\/p>\n

This nutrient is essential for the synthesis of collagen. It also acts as a potent antioxidant, protecting collagen, cell membranes and DNA from damage caused UV exposure and pollution.<\/p>\n

In so doing, vitamin C helps reduce photoaging, fine lines and the loss of skin firmness. <\/p>\n

A small randomized controlled trial, published December, 2025, showed that consuming 250 mg of vitamin C a day (2 small kiwis) for eight weeks led to thicker skin, indicating collagen production, and faster regeneration of skin cells in the epidermis, the outermost layer of the skin. <\/p>\n

The researchers found that circulating levels of vitamin C in the bloodstream reached every layer of the skin. <\/p>\n

Excellent sources include bell peppers (especially yellow, orange and red), kiwi fruit, citrus fruit, strawberries, mango, cantaloupe, broccoli, cauliflower, Brussels sprouts, cabbage and tomato juice.<\/p>\n

Vitamin E<\/p>\n

This fat-soluble antioxidant, concentrated in the epidermis, protects lipids in the skin barrier from free-radical damage, helping maintain skin integrity and hydration.<\/p>\n

Higher intakes of vitamin E have been associated with less wrinkle formation and increased skin elasticity. <\/p>\n

You\u2019ll find plenty of the nutrient in wheat-germ oil, sunflower seeds, sunflower oil, safflower oil, almonds, hazelnuts, peanuts and peanut butter. <\/p>\n

Zinc<\/p>\n

Vital for skin-cell division, DNA synthesis and wound healing, zinc also plays a role in immune defense, inflammation control and antioxidant protection.<\/p>\n

Oysters, lean beef, crab, pork, chicken, pumpkin seeds, cashews, chickpeas, yogurt, milk and fortified breakfast cereals are good sources. <\/p>\n

Omega-3s<\/p>\n

The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are incorporated into skin cell membranes where they reduce inflammation, protect against UV damage and strengthen the skin barrier.<\/p>\n

Good sources include salmon, trout, sardines, Arctic char, herring, mackerel and anchovies. <\/p>\n

Foods to limit <\/p>\n

A high intake of ultra-processed foods, especially sweets and sugary drinks, has been associated with increased facial wrinkling. <\/p>\n

Added sugars can promote inflammation and the formation of advanced glycation end-products, harmful compounds that stiffen collagen.<\/p>\n

What about collagen supplements?<\/p>\n

As we age, collagen production declines contributing to facial lines, wrinkles and sagging skin. This decline begins in the mid-to-late 20s, with visual signs becoming more noticeable in our 40s. <\/p>\n

A meta-analysis of 23 randomized controlled trials, published September 2025 in The American Journal of Medicine, revealed that trials not funded by pharmaceutical companies didn\u2019t find collagen supplements to improve skin hydration, elasticity and wrinkles. Industry-sponsored studies, however, showed clear skin benefits. <\/p>\n

As well, trials deemed high-quality didn\u2019t show skin improvements but lower-quality trials did.<\/p>\n

When considering only rigorously conducted, non-biased studies, the evidence appears weak for collagen\u2019s anti-aging effects on skin.<\/p>\n

Bottom line<\/p>\n

No single food, salad or \u201cskin dinner\u201d can change how your skin looks.<\/p>\n

Instead, focus on consistently eating a wide variety of nutrient- and phytochemical-rich whole foods to support skin health. <\/p>\n

Why you should add fermented food to your diet every day<\/a><\/p>\n

But don\u2019t expect instant results.<\/p>\n

Evidence suggests that adopting a healthy dietary pattern \u2013 especially the Mediterranean diet \u2013 leads to healthier-looking skin over a period of months. <\/p>\n

A nutrient-dense diet supports your skin from within, but it shouldn\u2019t replace your protective topical skin-care routine. <\/p>\n

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.<\/p>\n","protected":false},"excerpt":{"rendered":"Open this photo in gallery: OksanaKiian\/iStockPhoto \/ Getty Images If you\u2019re on TikTok you may have noticed that…\n","protected":false},"author":2,"featured_media":463759,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[49,48,5152,84,3247],"class_list":["post-463758","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-ca","tag-canada","tag-dei","tag-health","tag-newnewsletter"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/463758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=463758"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/463758\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/463759"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=463758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=463758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=463758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}