Dr . Jocelyn - Dermatologist

The 12 Best Foods for Healthy Skin
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Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver.
But what you eat also affects another organ — your skin.
As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.
This article takes a look at 12 of the best foods for keeping your skin healthy.
1. Fatty fish
Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin
The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays
Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus
Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin.
Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation
This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin
Lastly, fish provides zinc — a mineral vital for regulating the following:
inflammation
overall skin health
the production of new skin cells
Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing
2. Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin
Getting enough of these fats is essential to help keep skin flexible and moisturized.
One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin
Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.
Interestingly, vitamin E seems to be more effective when combined with vitamin C
Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy
Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging
A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C
3. Walnuts
Walnuts have many characteristics that make them an excellent food for healthy skin.
They’re a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids.
A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
On the other hand, omega-3 fats reduce inflammation in your body — including in your skin.
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.
Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.
What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.
One ounce (28 grams) of walnuts contains 8% of the DV for zinc.
Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.
Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).
4. Sunflower seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein
5. Sweet potatoes
Beta carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in your body.
Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes
Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A
Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.
Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance
6. Red or yellow bell peppers
Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.
One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A
They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.
A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C
A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age
7. Broccoli
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C
It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer
ulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body
In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.
Evidence suggests sulforaphane may also help maintain collagen levels in your skin
8. Tomatoes
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.
Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling
ecause tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids9. Soy
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
Isoflavones may benefit several parts of your body, including your skin.
One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity
In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong
These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers
10. Dark chocolate
If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.
After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.
Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin
Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate
Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects
Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.
11. Green tea
Green tea may help protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.
Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage
One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved the moisture, roughness, thickness, and elasticity of their skin
While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants
12. Red grapes
Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.
Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.
Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.
And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.
It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.
The bottom line
What you eat can significantly affect your skin health.
Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.

11 Foods That Can Help You Look Younger
Aging is a natural part of life that can’t be avoided.
However, the foods you eat can help you age better, both inside and out.
Here are 11 foods that can help you look younger.
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1. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest fats on earth.
Research has shown that it may help prevent many common diseases associated with aging.
It lowers blood pressure, reduces the risk of heart disease, helps prevent metabolic syndrome and may be effective in fighting cancer
Olive oil may also help your skin look younger. Animal and lab studies suggest it has strong anti-inflammatory effects on the skin and may protect it from sun damage
Additionally, nearly 73% of olive oil consists of monounsaturated fat, which is associated with increased skin elasticity and firmness
Two studies looked at food records and questionnaires completed by middle-aged and older adults. They found that those with the highest intake of monounsaturated fat from olive oil were least likely to have severe sun damage
2. Green Tea
Green tea is high in antioxidants, which can protect against free radicals.
Free radicals are unstable molecules that form during metabolism and in response to stress. Antioxidants change their structure so they’re unable to cause damage.
Green tea is particularly high in antioxidants called polyphenols, which can fight diabetes, insulin resistance, inflammation and heart disease
Polyphenols may also help protect collagen, the main protein in your skin. This may reduce and even partly reverse some signs of aging
In one study, women with sun-damaged skin who were treated with green tea cream and supplements for 8 weeks had modest improvements in skin elasticity
3. Fatty Fish
Fatty fish is truly an anti-aging food.
Its long-chain omega-3 fats are beneficial against heart disease, inflammation and ulcerative colitis, among many other diseases
Studies suggest that they may also protect against inflammation and damage that occurs during sun exposure
Salmon, one of the most popular types of fatty fish, has an additional component that may keep your skin looking younger.
It contains a carotenoid antioxidant called astaxanthin, which is responsible for the pink color of salmon.
In one study, people with sun-damaged skin who were given a combination of astaxanthin and collagen for 12 weeks experienced significant improvements in skin elasticity and hydration
4. Dark Chocolate/Cocoa
The antioxidant profile of dark chocolate is second to none. It is even more powerful than acai berries, blueberries and cranberries
Research suggests it may reduce blood pressure, increase insulin sensitivity and improve arterial function and elasticity
Chocolate contains antioxidants called flavanols, which protect the skin from sun damage. However, the amount of flavanols varies significantly among different types of chocolate
One study showed that high-flavanol dark chocolate doubled the amount of time people could stay in the sun before turning red. This didn’t occur in people who ate chocolate with less flavanols
In other studies comparing high-flavanol and low-flavanol cocoa on skin function, people in the high-flavanol groups experienced better blood flow to the skin and improvements in thickness, hydration and smoothness
Remember, the higher the cocoa content, the higher the flavanol content. So make sure to choose dark chocolate with at least 70% cocoa solids.
5. Vegetables
Vegetables are extremely nutrient-dense and very low in calories.
They contain antioxidants that help reduce the risk of heart disease, cataracts and cancer
Many vegetables are also high in carotenoids like beta carotene. These can protect against sun radiation and free radicals, both of which can lead to skin aging
Some of the best sources of beta carotene are carrots, pumpkin and sweet potatoes.
Many vegetables are also rich in vitamin C, which is important for collagen production and has strong antioxidant effects.
In one study, when people were given 180 mg of vitamin C daily for 4 weeks, their skin’s antioxidant activity increased by 37%
Vegetables with the highest vitamin C content include leafy greens, bell peppers, tomatoes and broccoli.
In another study, researchers measured elasticity and other skin qualities in more than 700 Japanese women. They found that those who ate more green and yellow vegetables had fewer wrinkles
6. Flaxseeds
Flaxseeds have amazing health benefits.
They contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, while decreasing the risk of breast and prostate cancer
They are also a great source of an omega-3 fatty acid called ALA, which protects your skin from sun radiation and may reduce sun-related skin damage
In controlled studies, women who consumed flaxseeds or flax oil for 12 weeks showed improved hydration and smoother skin
7. Pomegranates
Pomegranates are one of the healthiest fruits.
Their antioxidant activity appears to be even higher than that of green tea
Pomegranates decrease inflammation, help prevent damage from high blood sugar levels and may improve outcomes in patients with colon cancer
They also help protect the skin from sun damage
What’s more, researchers suggest that different parts of the pomegranate may work together to repair damaged skin and increase collagen production
8. Avocados
Avocados are rich in heart-healthy fat, fiber and several vitamins and minerals that are essential for health
They also taste delicious and are extremely versatile.
Furthermore, avocados contain unique compounds called polyhydroxylated fatty alcohols. These can fight inflammation, protect your skin from the sun and help repair damaged DNA
Their high content of monounsaturated fat and the antioxidants lutein and zeaxanthin provides additional skin and DNA protection
9. Tomatoes
Tomatoes provide many impressive health benefits, several of which can be attributed to their high lycopene content.
Lycopene is a type of carotenoid that reduces your risk of heart disease, stroke and prostate cancer
Studies show that it may also protect your skin from the damaging rays of the sun
In one study, women who ate a mixture of foods high in lycopene and other plant antioxidants had a measurable decrease in wrinkle depth after 15 weeks
Cooking tomatoes with healthy fats, such as olive oil, significantly boosts the absorption of lycopene into the body10. Spices
Spices do more than just add flavor to your food. They also contain various plant compounds that may have beneficial effects on your health
Interestingly, research suggests some spices may even help your skin look younger.
Cinnamon has been shown to increase collagen production, which may lead to increased skin firmness and elasticity
It may also reduce the skin damage that occurs as a result of advanced glycation end-products (AGEs), which are formed when blood sugar levels are high
Additionally, research suggests that capsaicin, which is found in chili peppers, may reduce some of the age-related changes that occur in skin cells
Furthermore, ginger contains gingerol. This compound has anti-inflammatory effects that may help prevent the age spots that develop due to sun exposure
11. Bone Broth
Bone broth has recently become very popular among health-conscious people.
It’s made by cooking bones from meat, poultry or fish for an extended period of time. This releases minerals and other beneficial components.
One of these components is collagen, which has been credited with beneficial effects on muscle and bone health
Although there is no published research on bone broth itself, there’s evidence suggesting that the collagen in it may help reduce signs of aging.
When cooked, collagen breaks down into gelatin, which is rich in the amino acids glycine, proline and hydroxyproline. Your body can absorb these amino acids and use them to form new collagen in your skin
Controlled studies have shown that consuming collagen may improve skin elasticity, moisture and firmness, while reducing wrinkles
In one study, wrinkle depth was significantly reduced in postmenopausal women who took a collagen supplement along with other skin-supporting nutrients like vitamins C and E for 12 weeks
Take Home Message
Unfortunately, there’s no way to actually turn back the clock.
However, the foods on this list can improve the function of your skin and help you look younger.
They will also help you remain healthier and younger looking as you age.