The foods you eat play a major role in how you look and feel as you age. A well-balanced diet packed with nutrient-rich foods can help keep your skin glowing, boost collagen production, and slow down visible signs of aging. While some foods contribute to inflammation and premature aging, others can help you maintain a youthful, radiant appearance for years to come.
Chris Gibson, a skincare expert with over 37 years of experience, shared the essential foods he includes in his daily diet to help him look “20 years younger” and even “fight off diseases.” According to him, some of the best choices are cruciferous vegetables, fruits, bone broth, and more. Read on to get all the details.
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1. Water
This one is obvious, but drinking enough water is extremely crucial for skin health and overall well-being, which is why we hear about it so much.
"Everyone should drink enough water to stay hydrated—that is, 8 to 9 cups of water for women and up to 13 cups of water for men—making sure that that happens throughout the day," he says.
2. Cruciferous vegetables
These veggies include broccoli, Brussels sprouts, kale, cauliflower, cabbage. They are rich in antioxidants like vitamin C and sulforaphane, which help fight oxidative stress and reduce inflammation—two key factors in slowing the aging process.
"I am actually quite disciplined in my diet. It's a rare occasion or a rare day that I don't eat an avocado," further adding that his "diet is high in vegetables."
"I like salads, so it's somewhat easier for me, but making sure that I eat a lot of cruciferous vegetables [like] leafy greens, and while leafy greens like kale are not exactly my favorite, I have learned to work around that and make sure that those stay in my diet. I eat a diet high in tomatoes. Tomatoes are very good, especially for men, because of the nutrient lycopene, which is good for your eyes."
3. Fruits
Fruits like berries, oranges, and kiwi are rich in vitamin C, which supports collagen production and helps maintain skin elasticity.
"I eat blueberries every single week. They go into smoothies; they go into salads. One of my favorite salads happens to be watermelon, blueberries, and feta cheese—all those antioxidants helping me to fight off free radical damage. And of course, there are the citrus fruits that I eat that are high in vitamin C. I've always had a diet very high in vitamin C," Gibson notes.
4. Olive Oil
Olive oil’s rich content of vitamin E and polyphenols helps protect the skin from oxidative damage caused by free radicals, which can lead to premature aging.
"I take a tablespoon of olive oil with a dash of sea salt every single day. Olive oil helps your body fight inflammation, and it boosts your immune system to fight off diseases, and of course, an oil like that is going to really help keep your skin hydrated."
5. Omega oil supplements
Rich in essential fatty acids like EPA and DHA, omega-3s have powerful anti-inflammatory properties that help reduce chronic inflammation, a key factor in the aging process.
"I take omega oils every single day as a supplement as well, so oil plays a big role in my healthy diet, and I try to stay away from hydrogenated or unhealthy seed oils along with processed foods and sugary drinks. I pretty much cut sugar completely out of my diet from the time I was 20 until I was about 35. Now, of course, I will have treats, but processed foods and refined sugar do not have a role in my daily diet."
6. Nuts
Nuts like almonds, walnuts, Brazil nuts are rich in vitamin E, an antioxidant that protects the skin from oxidative damage and helps maintain its elasticity.
Gibson agrees and says he prefers "walnuts, peanuts, cashews, and especially almonds. I eat one type or all of them on a daily basis. They provide the minerals that my body, bones, and tissues need to repair and rebuild themselves, and these types of foods all play a basic role in my diet."
7. Bone broth
As collagen production decreases with age, drinking bone broth can help replenish this vital protein. Furthermore, the amino acids in bone broth, such as glycine and proline, support joint health and reduce inflammation, which can help prevent age-related joint pain and stiffness.
"I like bone broth because it provides collagen peptides that your body needs to repair collagen tissues and help strengthen elastin, along with fatty fish and lean meats like chicken and turkey, and occasionally some lean beef thrown in for protein and to supplement my high need for protein because I work out and I'm 60. You need more protein as you get older," he states.
