These 8 Foods Are As Close As You'll Get To Botox On A Plate
The quest to find the proverbial fountain of youth can be an expensive journey. Retinol serums, collagen-infused face masks, red light facials, cosmetic treatments — anything that slows or reverses outward signs of aging — will not come cheap. But before you spend more money on skin care, it’s worth considering your diet.
“Poor diet choices lead to a range of skin issues like acne, dry skin and premature aging skin,” said dermatologist Dr. Anna Chacon. She added that the inverse is true, too; a diet consisting of nutrient-rich foods can slow outward signs of aging. Registered dietitian Amy Baertschi added to this, saying, “Overall, a diet high in antioxidants, healthy fats and hydration are the best diet advice for healthy aging, as well as limiting alcohol, getting adequate sleep and staying active.”
Eating your way to better skin is certainly more enjoyable than undergoing a painful cosmetic procedure. These are eight foods dermatologists and registered dietitians told us that have the biggest impact on your skin.
1. Watermelon
According to Baertschi, one of the best dietary habits you can adopt for your skin is to stay hydrated, drink lots of water and eat foods with a high water content. “The wrinkles and age spots that are the natural signs of aging, sun exposure and genetics cannot be altered by hydration,” she said. “But the more hydrated you are, the more plump the skin may be, and that means that fine lines may be less visible,” she explained, adding that studies have shown that more hydrated people have lower signs of chronic disease and tend to age slower.
“Hydration plays a huge role in the skin’s appearance by contributing to elasticity, collagen production, blood circulation and regeneration of new skin cells. Because of this, consuming foods with higher water content contributes to the body’s overall water content,” registered dietitian nutritionist Allyson Brigham told HuffPost.
With that in mind, Baertschi recommends noshing on watermelon, which is 92% water. In addition to being super hydrating, Baertschi explained that watermelon is a good source of antioxidants, which fight free radicals and slow outward signs of aging. Not into watermelon? Baertschi shared that cucumbers are another food with a very high water content.
2. Brown rice
To reduce outward signs of aging, dermatologist Dr. Geeta Yadav told HuffPost that it’s important to get enough vitamin B3.“Vitamin B3, or niacinamide, is a very popular skin care ingredient due to its ability to amplify hydration levels, combat hyperpigmentation and gently promote cellular turnover, among other things,” she said.
One food that’s a good source of vitamin B3 is brown rice. In addition to vitamin B3, brown rice also contains selenium, which helps protect the skin from UV damage and inflammation. Selenium also contributes to cell growth, which helps keep skin looking youthful.
3. Citrus fruits
You may already know that citrus fruits like oranges, grapefruit, lemons and limes are good sources of vitamin C, which helps support the immune system. However, all four experts told HuffPost that vitamin C also supports skin health. Chacon shared that one reason for this is that vitamin C helps with collagen production. Collagen helps reduce visible wrinkles and increases blood flow to the skin, keeping it plump and youthful.
“Vitamin C is a potent antioxidant, meaning it helps protect skin from free radicals from environmental factors like UV and pollution,” Yadav said. “Free radicals damage the skin, causing collagen deterioration that accelerates the aging process.” With all this in mind, know that you support your immune system and skin whenever you eat a citrus fruit.
4. Salmon
Do you know what else helps with collagen production besides vitamin C? Protein. “Protein plays an essential role in collagen metabolism, which keeps skin firm,” Brigham said. One type of protein in particular that Chacon recommends for anyone who wants to reduce outward signs of aging is fatty fish, such as salmon, tuna, anchovies and sardines. Besides being a good source of protein, Chacon said that fatty fish are a good source of vitamin E, which helps reduce free radicals and inflammation.
5. Red grapes
One popular ingredient you might have spied on anti-aging skin care products is resveratrol. It’s not only found in skin care products; you can get it through food, too. “Like vitamin C, resveratrol is an effective antioxidant. Protecting skin from oxidative damage can slow the signs of aging,” Yadav said. Brigham echoed this, saying, “Resveratrol is a natural antioxidant found in plants. When consumed, it can protect the body from many harmful outside factors like UV rays, cancer and inflammation.”
One of the best sources of resveratrol is red grapes, specifically their skin. This is why you may have heard that red wine is good for you; red wine contains resveratrol. However, all four experts emphasize that drinking alcohol actually accelerates outward signs of aging, so you’re better off just eating the grapes.
6. Beef
The experts have already touched on how collagen is a key nutrient for slowing outward signs of aging. “Consuming foods with adequate amounts of collagen can improve the skin’s hydration, elasticity and structure,” Brigham said. Yadav told HuffPost that collagen production slows with age, making increasing our intake even more important.
One excellent source of collagen is beef. Similarly, bone broth (often made from beef) is another collagen-rich food. Bone broth also contains protein, vitamin B and vitamin C, which, as mentioned earlier, are all important nutrients for slowing the outward signs of aging.
7. Sunflower seeds
Sunflower seeds are a powerhouse source of many nutrients the experts have called out necessary for slowing outward signs of aging, including protein and selenium. They’re also high in vitamin E, another nutrient Chacon said supports skin health. “Vitamin E is a key important antioxidant for your skin,” she said, adding that it helps with elasticity and protects against oxidative damage.
8. Avocado
Chacon added that avocados are another good source of vitamin E. One scientific study found that regularly eating avocado helped enhance skin elasticity and firmness in women’s faces. As if you needed another reason to love this nutrient-loaded fruit!
As this list shows, there are plenty of ways to support your skin and reduce outward signs of aging through what you eat. Remember to pair these foods with a big glass of water. Drinking regular old H20 is one of the best ways to look young!
