As we welcome summer weather, doctors and skincare experts stress that it’s crucial to keep yourself hydrated, protect your skin with sunscreen, and prioritize getting enough rest to age gracefully. We all know that our dietary choices have a direct impact on our skin’s appearance and texture, which is why we spoke to several skin specialists and board-certified dermatologists to get their insights on the four best foods to incorporate into your summer meals for a luminous complexion.
Alongside that, we also asked for their advice on what summer favorites you should limit for the same reason. Read on for their top picks for both categories.
We checked in with Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City and Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology.
We also caught up with skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics, Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi, Dr. Enrizza P. Factor, MD, dermatologist and writer at My Eczema Team, Dr. Nadir Qazi, DO, board-certified physician, cosmetic dermatology surgeon, and owner of Qazi Cosmetic Clinic and Robyn Newmark, skincare expert and founder and CEO of Newmark Beauty.
4 Collagen-Rich Foods To Prioritize For Healthier Skin This Summer
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 maintain a youthful glow. One fruit that is linked to supporting collagen synthesis and that contains healthy antioxidants is blueberries.
Loucas 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. 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.
3. 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.
4. Egg Whites
Collagen and other amino acids that are good for the skin are found naturally in egg whites, Chacon 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.
4 Processed Foods That Lead To Dull Complexions And Faster Aging, Doctors Say
1. Full-Fat Butter & Margarine
Scientific research shows that foods "do in fact" affect our skin's oil production, Kung says. "Dairy, milk products and whey protein" in particular, she notes, "increase IGF-1, which will cause oilier skin." While consuming enough vitamin D and calcium every day is essential for your overall health, O'Connell warns that excessive dairy can cause an even oilier and greasy-looking complexion. (And this does not mean hydrated skin, by the way, just more oil that can later clog pores and cause acne!) Newmark concurs, and says that "margarine is one food you should avoid if you want to prevent wrinkles and dry skin."
Margarine, she notes, is "frequently made with partially hydrogenated oils, one of the most prevalent trans fats." While trans fats "contribute to heart disease," she also warns that they may also accelerate the skin's aging process. "Trans-fatty acids make the skin more susceptible to ultraviolet radiation, which can cause damage to the elastin and collagen in the skin," she goes on. Additionally, she says that "margarine can cause chronic inflammation, speeding up the formation of wrinkles."
2. Potato Chips
Hydrating and moisturizing your skin is needed for a healthy complexion, and to age gracefully. With extremely high salt levels, potato chips are not beneficial in aiding the hydration of the skin. Eating them every day or in excess can cause wrinkles, cracks, and peeling, she warns.
"Due to osmotic pressure, salt draws water out of cells, including skin cells, leading to dry skin," Sethi explains. "Potato chips are notoriously high in salt and also contain a sizable amount of sugar," she adds. When there is an excess of salt and glucose in the body, Sethi continues, it cross-links with collagen and elastin, "proteins that give our skin its firmness and elasticity." Elevated sugar and salt intake "hardens skin proteins, making your skin weaker, thinner and less hydrated," Sethi warns.
3. White Bread
Refined carbs can be found in many popular processed foods, so it's easy to obtain many of them in your diet without noticing. Eating this type of food, Qazi explains, can "stimulate sebum production." Sebum is the "oily, waxy substance your skin naturally produces to moisturize and protect your skin," he notes. Too much sebum can "cause the skin to look oily, make your pores look more prominent, and even trap dead skin inside your pores, leading to acne and blackheads," he adds.
Highly refined carbohydrates, like those found in pastries and white bread, are "too easy for our bodies to digest, creating a chain reaction like dominos," Qazi says. When refined carbs are digested, "they cause significant insulin spikes." He says that the spikes cause our bodies to release androgens and produce more oily skin and wrinkles.
4. Salty Canned Foods
Canned foods with large amounts of salt should also be left on the store shelves if prioritizing glowing, healthy and radiant skin is your goal. "Salty foods dehydrate the body, which tricks the skin into producing more oil to compensate," O'Connell explains. Kung concurs, and adds that many canned foods like tuna or soups and sauces can also contain heavy amounts of salt.
"Canned foods contain ingredients that are on the hit list of the worst foods for acne-prone skin," she warns. "Although tuna is rich in omega 3 fatty acids, tuna contains mercury which can cause acne. Beware of mercury accumulation in the body because canned tuna makes consumption of tuna affordable, easy, and frequent," she advises. She also notes that "canned sauces or pasta with sauces and preserved meats are also high in salt and sugar."
The Bottom Line
While having potato chips, butter, margarine, white bread or other refined carbs once in a while is fine, Sethi and Factor note that eating them (or foods like them) every day or multiple times a week without drinking enough water can wreck havoc on your complexion.
Instead of foods with salt, Sethi suggests trying to "season foods with lemon, black or red pepper and dried herbs." Sethi adds that "over time, the body will stop craving higher levels of salt while remaining more hydrated." She also points out that "drinking at least 10 glasses of water (8 oz each) and of course, limiting consumption of such foods to once a week or less is the best way to achieve healthier looking skin."
To follow a healthy diet that will "optimize skin health," Factor says "you should consume foods rich in antioxidants and anti-inflammatory properties." The following foods all contribute to healthy, supple and hydrated skin, Factor says: "whole grains like wheat bread, brown rice, barley, millet, oatmeal and quinoa, beans." In addition, she lists: "legumes like black beans, navy beans, chickpeas, kidney beans, peas and lentils."
Factor concludes that vitamin C sources like "strawberries, red peppers, and grapefruit" are all no-fail snack choices if you want to prioritize your skin health, as well as leafy greens like "spinach and kale." These foods, she notes, are "rich in vitamin A, which is an antioxidant and nutrient that promotes healthy skin cell turnover." Good to know!
