A combination of the best cleansers, moisturizers, eye creams, serums, and cosmetic treatments can only do so much in terms of hydrating the skin; and anyone who longs for plump and radiant skin from the age of 50 and beyond also has to think carefully about the foods they eat.
Dermatologists and skin experts will tell you that amazing skin at any age starts from within, so eating foods that are rich in vitamins and minerals and have a high hydration content, as well as drinking plenty of water, of course, is essential. We checked in with various experts, and they shared some of their go-to hydrating foods that they never hesitate to recommend to anyone over 50 who wants youthful and glowing skin.
From blueberries to avocados to a nourishing bowl of bone broth, check out 15 of their best recommendations below…
1. Blueberries
Since it isn't possible to completely prevent wrinkles from forming with age, staying hydrated and eating a myriad of nutrient-rich fruit is key to maintaining a youthful glow. One fruit that is linked to supporting collagen synthesis and that contains healthy antioxidants is blueberries.
Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City, explains that they are "thick in antioxidants, which help protect the skin from daily environmental and internal insults." Additionally, blueberries are rich in vitamin A & C, and the latter fights collagen breakdown.
Loucas says that blueberries are also well-known to have anti-inflammatory properties. "Inflammation is a common denominator for many skin ailments including photoaging, eczema, acne, and rosacea, just to name a few," he points out.
2. Egg Whites
Collagen and other amino acids that are good for the skin are found naturally in egg whites, Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, says, which also give you nutritious protein. "Collagen is the key component in preventing fine lines and wrinkles, and it is believed that this natural supply of collagen from egg whites can aid your body's natural collagen synthesis," she stresses.
When it comes to sagging skin, egg white collagen "increases suppleness, reduces wrinkles and crow's feet around the eyes, and on the face," she notes. As for how much of these to eat per day, Chacon says that "generally speaking, eating up to seven eggs a week" is great for your skin, and this "won't harm your heart health." Some of her patients "opt to consume egg whites alone, skipping the yolk," which still contains some protein, but no cholesterol.
3. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Chacon says, especially for mature beauties. She recommends "eating them as a snack or in a substantial salad." They are also incredibly high in vitamin E and good fats, she explains. "You can consume avocados to help shield yourself from aging and sun damage," she points out. Although some avocados are "wrinkled and green," they can make your skin "sparkle and appear younger," she continues.
Your skin's collagen is repaired by vitamin A in avocados, she adds. Since avocados are a good source of monounsaturated fat, they "help you feel fuller for longer and are tougher to overeat because they have a tendency to fill you up," she goes on, stressing that they can also help with general health and weight loss goals as well. "I would advise eating between a half and a whole avocado every day," she suggests. Using avocado oil in cooking and skincare is also a great way to reap the benefits of this fruit.
4. Tomatoes
When thinking of an accessible superfood to add to one's diet for skin health, Chacon recommends tomatoes. "Tomatoes are fantastic components that may be used in a wide variety of recipes," she says, adding that "they are also regarded as a fantastic skin-friendly superfood." They are high in beta carotene and vitamin C, she explains, which "contributes to this in part."
A pigment found in tomatoes called lycopene "helps the skin protect itself from UV damage and increases collagen production twofold," Chacon continues. Tomatoes, which are high in vitamin C, should be "included in the diet of anyone looking for skin-healthy foods." You can get "numerous vitamins and minerals from eating tomatoes every day," she says, and they're also super easy to add to salads, breakfast bowls, etc.
5. Salmon
Protein-dense diets promote a luminous skin glow and can aid in maintaining a younger-looking complexion, dermatologist Ksenia Sobchak says.
"This tasty, fatty fish [salmon] is a good protein source for your skin," she notes. "It contains over 20g of proteins and healthy omega-3 fats." These nutrients play a key role in combating inflammation, stimulating collagen production, preventing dryness and giving the skin a brighter tone, she explains.
6. Spinach
Spinach contains "calcium, chloride, iron, magnesium, manganese, potassium, choline, folate, riboflavin, and vitamins A, C, E, K, B6," which Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, says are all vital regarding the appearance of your skin, hair and nails.
"Foods that contain vitamins A, C, E and carotenoids are wonderful for skin health and prevent skin aging because they are potent antioxidants," Kung adds. She tells us that vitamins A, C, E and E prevent "discoloration and pigmentary changes that ages our appearance." Vitamin C in particular, she reiterates, is a "really important part" of collagen synthesis.
7. Pomegranates
Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, notes that you've probably heard the saying, "you are what you eat." When it comes to "how well your skin ages, this is especially true," she says. She adds that pomegranates are "high in anti-inflammatory or antioxidant properties" that may "improve the skin's elasticity and protect against skin damage and premature aging."
Eating just one pomegranate gives you about "28 mg of vitamin C," according to WebMD, which is almost "50 percent of your daily recommended intake." Adding more vitamin C to your diet through pomegranates can "be effective at preventing the onset of wrinkles," Factor continues. She stresses that eating this nutrient, along with "drinking plenty of water, protecting your skin from the sun, not smoking, and managing your stress" plays a key role when it comes to "keeping your skin healthy and youthful."
8. Almonds
Along with their ability to lower blood sugar levels, reduce blood pressure and lower cholesterol levels, almonds also provide protein to encourage smoother, brighter skin.
"Almonds are packed with proteins, healthy monounsaturated fats, and vitamin E nutrients," says Sobchak. "The protein in almonds reduces facial wrinkles and fine lines, maintaining glowing younger skin. Adding almond butter to your meals can also improve duller skin significantly." Overall, don't underestimate high protein foods when it comes to glowing, more radiant skin!
9. Quinoa
When preparing bowls or salads, Jess Hernandez, skincare expert and Director of Product Development at City Beauty, suggests adding quinoa to your dishes for a more glowing complexion. Quinoa, Hernandez says, is "a great source of plant-based protein, and it's an excellent food for glowing skin."
A mere cup of this classic, go-to grain provides over eight grams of protein that helps support collagen and a dash of zinc, which is crucial in the conversion of amino acid to collagen.
10. Bone Broth Soup
In addition to its rich vitamin and mineral content, bone broth boasts two key components essential for promoting skin health and longevity: collagen and hyaluronic acid, according to Chris Mirabile, health expert and founder/ CEO of consumer biotech company NovosLabs. "Although collagen is broken down into its constituent amino acids during digestion, it is reassembled by the body and used for skin, hair, nails, for sturdy blood vessels and more," Mirabile says.
"Hyaluronic acid (HA) is only modestly effective when applied topically. Ingesting hyaluronic acid can hydrate skin from the inside, out, and improve joint health. A little-known fact about HA is that it also contains acetyl-glucosamine, a substance that extends lifespan in multiple organisms," he adds. Try adding bone broth to your favorite soup!
11. Extra-Virgin Olive Oil
Don't buy into the myth that fat is bad for you. In fact, Mehmet Göker, Dermatology Specialist at Vera Clinic, says olive oil is one of the healthiest oils that will keep your skin looking younger.
"Monounsaturated fats offered by the oil are associated with increased skin elasticity and firmness," Göker says.
12. Citrus Fruits Such As Oranges
An apple a day may keep the doctor away, but citrus fruits like oranges are going to make your dermatologist very happy with you. Citrus contains an abundance of vitamin C, which plays a big role in linking amino acids to collagen production. It's entirely up to you how you choose to enjoy a juicy orange — eat it on its own or add some to salads.
"In just one cup (180 grams), they provide over 70% of the RDI," Registered Dietitian Kelsey Butler, M.Sc Nutritional Science, says. "Oranges are also rich in flavonoids, which are antioxidants that protect the skin from damage. Hesperidin, a flavonoid found in oranges, has been shown to reduce inflammation and improve blood circulation. These effects can help keep the skin looking healthy and radiant."
13. Red Bell Peppers
Red bell peppers are a great source of vitamin C, according to Butler; and in just one cup (149 grams), they provide 190% of the Reference Daily Intake (RDI) for this nutrient.
"Vitamin C is beneficial because it is an antioxidant," Butler says. "Antioxidants help protect your skin from free radicals, UV rays, and pollution. They also help boost collagen production, keeping your skin looking youthful and radiant. Red bell peppers are a particularly good source of lycopene, an antioxidant that has been linked with reduced skin damage and wrinkles."
14. Strawberries
"Strawberries are a delicious and nutritious way to get your vitamin C fix, providing over 50% of the RDI in just one cup (144 grams)," Butler says.
"Strawberries are also rich in ellagic acid, an antioxidant that can help to protect the skin from damage. Ellagic acid has been shown to reduce the appearance of wrinkles and fine lines. In addition, strawberries contain anthocyanins, which are plant compounds that can help improve blood circulation and reduce inflammation."
15. Guava
"Guava is a tropical fruit that is an excellent source of vitamin C, providing over 200% of the RDI in just one cup (165 grams)," Butler says.
"Guava is another good source of lycopene, which can help to protect the skin from damage. Additionally, like strawberries, guava contains ellagic acid which can help to reduce the appearance of wrinkles and fine lines."
