This story has been updated since it was originally posted on
Your diet is intricately linked to your complexion, and just as eating certain foods can cause irritation on the surface of the skin, so too can other ingredients improve your appearance and allow you to look healthier and brighter. Although a well-rounded skincare routine will also help to keep your complexion glowing, the inclusion of certain ingredients within your day to day diet may be able to take you to the next level, working in an anti-aging capacity while also generally amplifying your natural glow.
We spoke with Sarah Akram, Celebrity Master Esthetician and Owner of Sarah Akram Skincare, and Vanessa Coppola, APN-C, FNP-BC, Dr. Daniel Boyer, MD, health and nutrition expert of Farr Institute, and Cosmetic Aesthetic Specialist + Founder of Bare Aesthetic who outlined the top five foods you should be eating regularly to give your skin a boost, and exactly how they function to improve your complexion.
Salmon
Healthy fats are a valuable addition to your diet for a number of reasons, but they are especially beneficial for boosting skin health and even reducing inflammation. Salmon is one of the best sources of this as it also provides a number of other benefits in the form of antioxidants and omega-3’s. “Salmon is rich in essential fatty acids and antioxidants that provide a 1-2 punch for keeping skin healthy and glowing,” explains Coppola. “Antioxidant foods help our body to fight damaging free radicals which can harm our skin and also help to fight inflammation.”
Additionally, the omega-3’s which can be found in salmon have been known to boost collagen production in the body which is one of the most important factors for smoothing the aging process. If you aren’t big on fish, there are fortunately other sources of this healthy fat that can still provide great benefit to your skin. “My go-to food (outside of fish heavy sushi, think salmon or tuna) is walnuts or almonds. I grew up snacking on these foods and didn’t even realize they had amazing skin-boosting properties,” adds Akram.
Berries
Rich in antioxidants, berries are one of the best fruits to snack on daily for a natural anti-aging effect on your skin. “Antioxidants have powerful anti-inflammatory properties that help our body repair damage, particularly protecting us against free radicals,” explains Coppola. “Berries are very high in vitamins A and C, as well Ellagic Acid, a powerful polyphenol found in many berries which provide very powerful antioxidants that have numerous health benefits, including helping skin cells stay healthy.” Not to mention, berries are also known for their vitamin C content which is also essential for elevating the appearance of your skin. “Vitamin C is an ingredient that I use in the boutique to combat wrinkle lines but you can also get this from key food ranging from strawberries to various citrus fruits,” says Akram.
Sweet Potatoes
A great source of healthy carbs, sweet potato can also provide some significant benefits to your skin for anti-aging. “Sweet potatoes are high in beta carotene as well as vitamin C. Beta carotene is essentially a derivative of vitamin A which has powerful retinol properties,” notes Coppola. “Additionally sweet potatoes contain soluble and insoluble fiber which is essential for maintaining a healthy gut and their powerful antioxidant profile helps fight against free radicals which can rob skin of its intrinsic glow.” Prioritizing your wellness from the inside out can not only help to smooth out any digestive issues, but a healthy and well-functioning gut will also reflect well on your skin.
Nuts and seeds
If tighter skin and boosted collagen production is what you're looking for, incorporating protein and healthy fats into your daily diet with some nuts and seeds is a great way to go. You can eat them as a snack (bonus points if it's a tasty trail mix combining multiple options!), throw them onto your salad for some added crunch, or even enjoy your favorite nut butters on toast. No matter how you like them, Boyer says they can be a game-changer for aging skin.
"They contain omega-3 fatty acids that can tighten skin," he explains. "Omega-3 fatty acids are a class of essential nutrients that are also found in fish and some plant foods." Additionally, these crunchy ingredients can fight inflammation and "help the body develop connective solid tissues and organs." Nice! Plus, nuts and seeds aren't only great for your skin. They can help improve your overall health thanks to their high amounts of healthy nutrient such as fat, carbohydrates, and fiber. "These foods supply vitamins and minerals in addition to providing energy," making them a staple of any healthy diet.
Coffee & Green Tea
Although not technically foods, these beverages are actually particularly useful for clearing up and brightening your skin, on top of offering your body a boost of natural energy. “You wouldn’t necessarily think tea or coffee as a “good food” for the skin but they both are rich with polyphenol – a great antioxidant that can help prevent sun damage and instances of hyperpigmentation,” notes Akram. As for how to make sure eating or drinking these healthy ingredients can actually make an impact on your skin, she suggests, “Do an audit of your diet, set realistic goals for what you are trying to achieve and consult with your skincare professional not just on edits to your diet but a bespoke skincare regimen that will complement the changes in your diet.”
