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While a savvy skincare regimen can help keep your skin looking young, firm, and hydrated, filling your plate with the best anti-aging foods can also go a long way. That means focusing on foods containing key nutrients that support skin health, including omega-3s, ellagic acid, biotin, and vitamins C and E, all of which support the body\u2019s natural production of collagen.<\/p>\n
\u201cCollagen is the most abundant protein in the skin, making up 75 to 80 percent of it,\u201d explained Debra Jaliman, M.D.<\/a>, a dermatologist, assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai and author of Skin Rules: Trade Secrets from a Top New York Dermatologist. Found in the middle layer of the skin called the dermis, collagen is what gives skin its fullness and plumpness. As we age, our collagen stores deplete, but eating foods rich in these skin-loving nutrients supports collagen synthesis. \u201cFoods rich in vitamin C<\/a> will help to reduce the signs of skin aging,\u201d Dr. Jaliman said. \u201cIt improves the skin\u2019s texture and firmness and may help prevent fine lines.\u201d<\/p>\n Meet the experts: Debra Jaliman, M.D.<\/a>, a dermatologist, assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai and author of Skin Rules: Trade Secrets from a Top New York Dermatologist; Jackie Newgent, R.D.N., C.D.N.<\/a>, a culinary nutritionist in Los Angeles; Lisa DeFazio, M.S., R.D.<\/a>, a registered dietitian in Los Angeles; Laura Cipullo, R.D.<\/a>, the founder of Laura Cipullo Whole Nutrition and Yoga.<\/p>\n Dr. Jaliman added that ellagic acid is also a vital anti-aging nutrient, improving skin elasticity. Biotin, a B vitamin, is another important collagen booster and acne fighter. \u201cBiotin helps produce fatty acids that nourish the skin to maintain a clear complexion,\u201d Dr. Jaliman said.<\/p>\n Here, the best foods to eat that are rich in these skin-loving nutrients and antioxidants to help you keep wrinkles and fine lines at bay.<\/p>\n Top anti-aging foods to help you look youngerAvocados<\/p>\n Healthy fats can help nourish your skin and prevent dryness. \u201cLucky for our skin, avocados are packed with monounsaturated and some polyunsaturated fats<\/a>\u2014the good fats,\u201d explained Jackie Newgent, R.D.N., C.D.N.<\/a>, a culinary nutritionist in Los Angeles. \u201cIn fact, avocados are nutrient-packed in general!\u201d One study in the Journal of Cosmetic Dermatology<\/a> found that daily avocado consumption increased skin elasticity and firmness.<\/p>\n Avocados are also nutrient boosters, which means they can help enhance the body’s absorption of vitamin A and other fat-soluble nutrients. \u201cUltimately, this function may lead to boosting the protective effect some of these nutrients have on skin health\u2014and overall health,\u201d Newgent explained.<\/p>\n Eggs<\/p>\n Protein is the fabric of collagen, and eggs are a top source of high-quality protein. But don\u2019t just eat egg whites, as the yolks contain other skin-boosting nutrients\u2014including biotin. \u201cWhichever way you crack an egg, cook up the whole egg,\u201d Newgent said.<\/p>\n Prunes<\/p>\n \u201cPrunes are best known for promoting healthy bones and digestive health, but they provide many other benefits,\u201d explained Newgent. One of those benefits is beautiful skin. Prunes offer a tasty and convenient way to boost your intake of polyphenols, which are powerful antioxidants that have been shown<\/a> to support skin and hair health.<\/p>\n Pomegranate seeds<\/p>\n There’s a good reason pomegranates are an ingredient in so many beauty products. \u201cPomegranate seeds contain the potent antioxidant anthocyanins as well as ellagic acid, which both increase collagen production,\u201d explained Lisa DeFazio, M.S., R.D.<\/a>, a registered dietitian in Los Angeles.<\/p>\n Blueberries<\/p>\n Blueberries are excellent sources of powerful antioxidants that fight against free radicals that can damage the collagen in your skin, making it more wrinkle-prone. DeFazio said they also contain vitamins C and E, which will brighten your skin and give it a healthy glow.<\/p>\n Extra-virgin olive oil<\/p>\n \u201cQuite simply, olive oil will keep your skin looking younger,\u201d DeFazio said. It all has to do with the monounsaturated fats offered by the oil, which are associated with increased skin elasticity and firmness.<\/p>\n Green tea<\/p>\n You might want to replace your morning cup of Joe with green tea if you want to look younger. “Green tea is particularly high in polyphenols, which protect collagen,” explained DeFazio.<\/p>\n Salmon<\/p>\n Salmon, along with other fatty fish, are great for turning back the hands of time due to their abundance of skin-saving omega-3s. The popular freshwater fish also contains the carotenoid antioxidant called astaxanthin, which improves skin elasticity and hydration, according to DeFazio.<\/p>\n Sardines<\/p>\n Sardines might not look pretty, but they can help you look your best. Just like salmon, they’re packed with omega-3 fatty acids, according to the National Institutes of Health<\/a> (NIH).<\/p>\n Oysters<\/p>\n Even if you don’t find a pearl in your oyster, you will find a whole lot of beauty benefits. Oysters are good sources of zinc, which can aid in cell renewal and repair<\/a>.<\/p>\n Dark chocolate<\/p>\n The antioxidant profile of dark chocolate is even more powerful than acai berries, blueberries, and cranberries, DeFazio pointed out. “Chocolate contains antioxidants called flavanols, which protect the skin from sun damage,” she explained. And the higher the cocoa content in your dark chocolate, the higher the flavanol content. “So make sure to choose dark chocolate with at least 70 percent cocoa solids,” DeFazio said.<\/p>\n Carrots<\/p>\n Carrots are loaded with beta carotene, a carotenoid that offers an abundance of health benefits to slow down skin aging<\/a>. Not only will it get your skin glowing and protect it from sun damage, but it can also help stimulate hair growth and prevent dandruff.<\/p>\n Sweet potatoes<\/p>\n Like many orange-hued vegetables, sweet potatoes are also loaded with beta carotene, making them a perfect beautifying side dish for your entree. Be sure to brush them with some olive oil before roasting for an extra dose of skin-healthy nutrients.<\/p>\n Pumpkin<\/p>\n While it’s not quite as high in beta carotene as other orange vegetables, pumpkins are also a great source of the skin-boosting carotenoids, DeFazio said.<\/p>\n Leafy greens<\/p>\n Vitamin C helps your skin look younger<\/a> by encouraging collagen production. It also helps protect the skin from damages caused by the sun and environmental pollution. Leafy greens including kale, spinach, and collards are good options, according to DeFazio.<\/p>\n Bell peppers<\/p>\n Another great source of vitamin C is bell peppers. Whether you choose yellow, green or red, bell peppers contain more vitamin C than an orange<\/a>\u2014as many as 168 milligrams<\/a>, to be exact.<\/p>\n Tomatoes<\/p>\n Tomatoes, as well as tomato juice, are great sources of vitamin C. Chop up a few slices to add to your salad, puree them into a hearty salsa, or turn them into a delicious pasta sauce.<\/p>\n Broccoli<\/p>\n No, it\u2019s not orange, but broccoli<\/a> still delivers vitamin C and beta carotene, as well as vitamin K to keep your bones and heart strong.<\/p>\n Flaxseeds<\/p>\n Sprinkle flaxseeds over your oatmeal, smoothies, and salads to support skin health. DeFazio said they’re a great source of an omega-3 fatty acid called ALA<\/a>, which protects your skin from the sun’s powerful rays and may help reduce sun-related skin damage.<\/p>\n Walnuts<\/p>\n