While you can’t stop the natural aging process, your lifestyle choices can play an important role in keeping your skin healthy and beautiful. Avoiding excess sun exposure, wearing sunscreen, reducing alcohol consumption and not smoking are the most important steps to take in protecting and healing your skin. Healthy habits such as exercising regularly and staying hydrated can also help promote beautiful glowing skin in addition to overall health and wellness. But one of the most satisfying ways to slow premature aging is to eat healthy foods full of nutrients that work together to support and maintain the daily function of the skin.
The general rule of thumb when it comes to understanding the best foods for healthy skin is to switch to a Mediterranean-style diet. Known for its emphasis on antioxidant-rich foods, the Mediterranean diet includes a variety of beneficial nutrients that serve as guardians of skin cells and protect them from damage. Foods that contain a lot of water, such as the fruits and vegetables abundant in the Mediterranean diet, can help hydrate the skin. Those rich in probiotics like Greek yogurt can provide beneficial bacteria to support gut health, which is important for maintaining healthy skin.
Here are the best foods for healthy beauty skin at any age, according to registered dietitians:
Watermelon
Every cell in your body needs water to function properly and optimally, which is why foods with a high water content are very helpful to meet your daily hydration needs. 2 cups of diced watermelon is equal to a full cup of water and can help you (and your skin cells) stay hydrated and maintain skin elasticity.
But that’s not the only benefit of this tasty fruit. The beta-carotene and vitamin C found in watermelon make it a snack rich in antioxidants that can help fight inflammation and free radicals on the skin.
Try chopping them up and keeping them in the freezer as a snack during the warmer months. You can even turn it into a festive watermelon pizza or enjoy it with a savorier twist in a delicious watermelon feta salad.
Kefir
You may have heard of kefir, a fermented milk drink that is very similar to runny yogurt. This fermented drink is a powerful source of a variety of probiotics that can help balance the gut microbiome.
You may be wondering what probiotics have to do with healthy skin. It turns out that a healthy gut is crucial to overall health because food is ultimately broken down there, so that nutrients can be distributed throughout the body. Incorporating probiotic food sources, along with prebiotic sources that feed the probiotics, can help have a positive impact on your gut microbiota and skin health.
Kefir is very versatile and is beneficial in everything from smoothies to dressings. You can enjoy it on its own, but if purchasing a flavored variety, look for options with little or no added sugar.
Cod
Another important nutrient for optimizing the health of your skin is essential fatty acids including omega-3. This polyunsaturated fat plays an important role in the function and appearance of the skin. In fact, a lack of essential fatty acids can lead to scaly and dry skin.
One simple way to get more omega-3 fatty acids into your diet is to eat more seafood. Since most Americans eat less than the recommended amount of seafood (about 8–12 ounces per week), many miss out on the beneficial nutrients that fish offers. Salmon is known for its high omega-3 content, but cod fish is also one of the best sources of omega-3. Other great sources include anchovies, herring, sardines and tuna.
Cod is a simple yet versatile fish that pairs well with all kinds of different seasonings and accompaniments. This Mediterranean grilled cod recipe is a unique dish to add to your dinnertime staples.
Walnut
Walnuts are an excellent source and have higher omega-3 levels than other nuts. These nuts also contain more polyphenols, which help fight inflammation and free radicals, than other tree nuts and peanuts.
Walnuts also contain prebiotics, which are a type of indigestible fiber that feeds probiotics and can have a positive impact on the gut bacteria that we know are associated with skin health.
Walnuts also contain melatonin which is important for supporting a restful night’s sleep. Research shows that sleep also plays an important role in the skin’s protective function, and food and lifestyle choices that support good sleep can help maintain healthy, glowing skin.
These delicious beans are great as a snack or mixed into your favorite zucchini bread recipe. It can also add a boost of nutrition to any smoothie.
Grapes
Red, green, and black grapes supply a combination of ellagic acid and resveratrol, two compounds that help fight oxidative stress. Researchers recently discovered that consuming grapes for 2 weeks can protect skin from UV rays. The study found that more UV exposure was needed to cause sunburn following grape consumption.
This doesn’t mean you can ditch the sunscreen, but grapes can be a skin-protecting food on beach days and throughout the week. A grape diet has also been linked to reduced DNA damage, preservation of skin cells, and reduction in inflammatory markers.
Tomatoes
Tomatoes contain lycopene, a pigment naturally found in the skin and which may help prevent sun damage. Although they don’t replace sunscreen, these antioxidants can provide long-term protection against UV radiation and neutralize harmful free radicals.
Cooking tomatoes, such as in sauces or stews, can actually increase the amount of lycopene (also a powerful antioxidant) the body can absorb.
Tomatoes are best kept at room temperature and out of direct sunlight. If you can’t use it before it spoils, store it in the fridge. It is usually good to use within one week of ripening. Try a Mediterranean chicken bowl recipe that uses fried tomatoes for added flavor and nutrients.
