7 Eating Tips for Healthier Skin

It seems like every day there’s a new magic skin-care product out there promising to wash away all your wrinkles and make your skin glow like the sun. While the cosmetics aisle is often the first place we turn to in search of healthier skin, there’s a natural (and usually cheaper) option to consider first: food.

Our diet has everything to do with the health of our skin, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. He says that the nutrients, minerals, and proteins found in food support collagen production and healthy cell membranes, and help protect skin from harmful stressors like UV exposure.

“The food we eat provides the building blocks for the healthy functioning of our bodies,” says Dr. Zeichner. “Our diet directly influences our appearance and how we age.”

So before you open another jar of skin cream, find out which foods can help your skin look younger, fresher, brighter, and just plain better.

1. Eat Healthy Fats Like Nuts, Seeds, and Avocados

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.”

2. Turn Back the Clock With Fiber Found in Fruit and Vegetables

3. Include Power Plants Rich in Antioxidants, Like Blueberries

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 like anthocyanins, vitamin C, and manganese, which Dr. Murad says assist in cellular renewal and help cells stay plump with water.

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,” says Jessica Wu, MD, a dermatologist in private practice in Los Angeles and the author of Feed Your Face.

4. Pick Lean Animal and Plant Proteins

5. Add Zinc-Rich Foods

6. Drink (Water, That Is) to Your Skin’s Health

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,” Dr. Wu says.

7. Limit Processed Sugar, Carbs, and Alcohol

“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.

Zeichner recommends avoiding processed sugars and flour as much as possible, instead choosing natural grains and eating foods sweetened with honey or other natural sweeteners. Experts also agree that in general it’s best to drink little or no alcohol.