Diet may help maintain healthy skin and reduce some visible signs of aging. One way to support skin health is to increase your intake of three food groups: fruits and vegetables, healthy fats, and fermented foods, the BBC reported.
Colorful fruits and vegetables
Carrots, tomatoes, peppers and other brightly colored fruits and vegetables contain carotenoids, including beta-carotene, lycopene and lutein. These antioxidants can accumulate in body tissues and may offer some protection against sunlight-induced damage, but that does not mean you can skip sunscreen or other forms of sun protection.
Carotenoids and vitamin C may also support collagen and hyaluronic acid production, a molecule that helps skin retain moisture and maintain elasticity. The body can convert beta-carotene into vitamin A, which plays an important role in skin-cell growth.
Research suggests that antioxidant-rich foods work gradually and require regular consumption.
Healthy fats
Nuts, seeds and fatty fish provide fats and nutrients that may help maintain the skin barrier and protect cells from damage.
Almonds, hazelnuts, and seeds, for example, are good sources of vitamin E, an antioxidant that helps protect cells from oxidative damage. Nuts and seeds also provide omega-6 fatty acids, which help support the skin barrier and retain moisture.
Fatty fish such as salmon, sardines and mackerel contain omega-3 fatty acids. Research suggests omega-3s may help reduce inflammation and support collagen maintenance, although studies on their direct effects on skin aging remain limited.
Gut-friendly foods
Scientists are also studying the gut-skin axis, the connection between the gut microbiome and skin.
A varied diet rich in fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices supports a diverse population of gut microbes. These microbes produce anti-inflammatory and antioxidant compounds that may influence immune function and skin health.
Fermented foods such as yogurt, kimchi and sauerkraut may also support the gut microbiome, although research into their specific effects on skin aging is still developing.