Foods can improve skin from the inside

By Kelsey Ogletree
Posted on May 16, 2024

Your skin is the biggest barrier between your body and the outside world. It works hard to protect against the sun and environmental pollutants that can cause damage.

All that hard work can begin to show on your face — literally — through freckles, sunspots, hyperpigmentation, wrinkles and sagging, and even lead to development of skin cancer, said Felice Ramallo, RDN, lead dietitian at Allara in Rochester, New York.

Antioxidants for skin, however, can reduce and reverse the oxidation in skin cells caused by UV damage and stress to the skin over time, she pointed out.

The good news: Following a balanced diet filled with plenty of antioxidants — along with getting enough sleep, exercising and managing stress — is one of the best ways to improve the appearance and health of skin from the inside out.

Here are the best antioxidant foods to add to your diet for glowing skin:

Extra virgin olive oil. A staple of the Mediterranean diet, extra virgin olive oil is packed with polyphenols that have been shown to help protect skin and reverse aging. Some studies also show olive oil antioxidants for skin can help eliminate free radicals — molecules linked to cancer and chronic disease.
Almonds. Full of natural fatty acids, polyphenols, vitamin E and other phytochemicals with antioxidant properties, almonds (as well as other nuts like pecans, walnuts and cashews) may help to reduce the severity of wrinkles, studies show.
Salmon and shrimp. Pink seafood, like heart-healthy salmon and shrimp, has high levels of a certain carotenoid with antioxidant properties known as astaxanthin.
Supplementation of astaxanthin has been associated with reducing fine lines and wrinkles as well as decreasing age-related skin deterioration and pollution-induced skin damage, according to Natalie Yin, MD, FAAD, a board-certified dermatologist formerly at U.S. Dermatology Partners in Colorado.

Green tea. This ancient tea contains a powerful antioxidant called EGCG (Epigallocatechin gallate), which has been shown to combat signs of aging by decreasing the breakdown of collagen, thus helping to maintain the plumpness of skin and minimize wrinkles.
Kale. Yet another reason to load up your plate (or your blender) with greens: Leafy kale is also high in vitamin C, making this vegetable among the best antioxidants for skin. Kale is also a good source of vitamins A, E and K and has been shown to increase collagen and elastin levels in the skin.
Guava. If you really want a boost for your skin, grab a guava. This tropical, fiber-rich fruit has more vitamin C than any other food, Ramallo said, with more than four times our daily requirement in just one cup. Fun fact: You can eat the whole thing — even the rind and seeds are edible.
Chia seeds. Containing antioxidant-packed polyunsaturated fats, monounsaturated fats and protein, chia seeds have been shown to reduce skin aging. And they contain omega-3s, which also benefit our body’s largest organ.
Cocoa. Good news for chocolate lovers: Cocoa is among the most powerful antioxidants for skin on this list due to its flavanols, Ramallo said. These compounds have been shown to help increase skin blood flow, hydration, density and elasticity, as well as reduce sun damage, roughness, wrinkles and redness.

Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at bhg.com.