8 Best Anti-Aging Foods to Look Younger

Introduction

Skin is often an unsung hero among the body’s organs. It is also one of the first to reflect internal imbalances. Nourishing the body with essential nutrients, such as antioxidants, healthy fats, water, vitamins, and other micronutrients, may help support the overall appearance and condition of the skin. 

Since the process of skin ageing may begin internally, focusing on a nutrient rich diet is an important step. While a balanced diet is a key factor that may help support skin health over time, other aspects such as sun protection and a regular skincare routine also play a valuable role. Foods that are rich in vitamins and minerals may contribute to maintaining the skin’s natural vitality. 

Nutrient dense foods often contain compounds like various vitamins, ellagic acid, and components that may support natural collagen levels. Collagen is present in the middle layer of the skin and plays a role in maintaining its fullness and firmness. With age, natural collagen levels may decline. However, incorporating certain foods into the diet may be beneficial in supporting skin radiance and overall glow. In particular, foods rich in vitamin C may have a positive effect on the visible signs associated with skin ageing. 

Best Anti-Aging Foods

Here are some foods that may be beneficial for supporting healthy looking skin and overall well-being as you age. 

1. Avocados

Avocados are a flavourful fruit that may provide a range of nutrients. They are a source of monounsaturated and polyunsaturated fats, which may help to nourish the skin and support moisture balance. These healthy fats may also demonstrate properties that support the body’s natural defences. 

Avocados contain compounds such as lutein and zeaxanthin, which, according to some studies, may help to support the skin’s ability to cope with environmental stressors such as UV exposure. They also contain several vitamins, including A, B, C, E, and K, which may contribute to maintaining skin health and promoting a natural glow¹. You can add avocados to salads or make healthy pudding with it. 

2. Broccoli 

Broccoli is a nutrient-rich vegetable that may offer valuable properties for overall health. It contains a variety of compounds that may have anti-inflammatory effects and may support the body as it ages. Broccoli is a good source of vitamin C and vitamin K, both of which may help maintain skin health. 

Vitamin C plays a role in the body’s natural production of collagen, which is an important component of the skin’s structure. Consuming broccoli raw or lightly steamed may help retain its nutritional value. It can be included in salads, soups, or enjoyed as a side dish. Additionally, broccoli is high in fibre and provides a source of calcium².  

3. Nuts 

Nuts are a rich source of nutrients, including protein, vitamin E, essential oils, minerals, and antioxidants. Almonds and walnuts, in particular, contain vitamin E, which may help support the skin’s natural defences against environmental stressors such as UV exposure³. Vitamin E also helps to strengthen the skin and give a glow. You can sprinkle some nuts over salads or stir them into the soup for a little crunch. 

Walnuts have the highest antioxidant content of any nut and are high in omega-3 fats. This combination may demonstrate properties that support general well-being. Additionally, walnuts may be beneficial for digestive health. Since the condition of the skin is closely associated with the balance of the gut microbiome, maintaining digestive health may help the skin function optimally, including in areas such as moisture balance and protection. 

Including blueberries in your diet may be an enjoyable and simple way to support overall health. These small fruits are rich in antioxidants, particularly bioflavonoids, which may help to support the body’s natural functions. Some studies suggest that these compounds may assist in maintaining healthy circulation and may also contribute to skin health¹⁰. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4. Dark Chocolates 

Dark chocolate, when consumed in moderation, may offer antioxidant properties that support skin health. Cocoa flavanols found in dark chocolate may help protect the skin from environmental stressors and support blood flow, which may help in skin nourishment and moisture. 

Dark chocolate with at least 70% cocoa also contains magnesium, which may help with stress and sleep, which are factors that can influence the skin’s appearance. Be mindful of added sugars, as excessive sugar intake may affect skin quality⁴. 

Citrus fruits such as oranges, grapefruits, lemons, and limes are rich in antioxidants and may be excellent choices when it comes to foods rich in vitamin C, which may contribute to reducing the visible signs of ageing.

Dr. Rajeev Singh, BAMS

5. Sweet Potatoes 

Sweet potatoes are a nutrient rich food that may benefit skin health. They are high in vitamin A, which plays a role in supporting collagen health and may help maintain skin appearance. Consuming sweet potatoes and other vitamin A rich foods may contribute to a healthy, radiant glow⁵.  

To enjoy sweet potatoes, you can roast them with some extra virgin olive oil, salt, and pepper for a delicious and nutritious meal.

Tea and coffee might offer potential benefits for skin health. Studies¹² suggest that polyphenols found in coffee and green tea may help manage photoaging (skin ageing due to sun exposure) and hyperpigmentation (darkening of the skin). However, it’s important to monitor your caffeine intake and consider your individual tolerance. 

Dr. Smita Barode, B.A.M.S, M.S.

6. Tomatoes 

Tomato and tomato juice are rich in lycopene, a natural carotenoid that may help protect the skin from sun exposure. Cooked or processed tomatoes may offer more lycopene than raw ones, potentially enhancing their effects⁶.  

7. Fatty Fish 

Fatty fishes such as salmon, mackerel, and tuna are rich in omega 3 fatty acids, which may support glowing skin by helping to maintain moisture levels and reduce skin inflammation. These fish are also a good source of vitamin E and zinc, which may support skin healing and help to soothe irritation.

.Foods rich in vitamin A may support skin health and contribute to maintaining the skin’s structure. Vitamin A is found in foods such as egg yolks, carrots, pumpkin, liver, and fortified cereals, which may help maintain a youthful appearance and promote healthy skin¹¹. 

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

8. Pomegranate 

Pomegranate is considered a nutritious fruit that may offer anti-ageing properties. It may contribute to a more radiant complexion and promote overall skin health⁸. Incorporating pomegranate into your diet may support your well-being. 

It’s also important to remember that factors like sleep, exercise, and sunscreen play a significant role in maintaining healthy skin, in addition to a balanced diet. 

Also Read: 12 Proven Health Benefits Of Makhana (Fox Nuts) 

Foods to Limit Consumption of

• Fried Food: Excessive fats and fatty diets can reduce blood flow to the skin, resulting in wrinkles and premature aging⁹.Toxins are naturally removed from your body when the liver is functioning properly. However, if these toxins accumulate in the liver and aren’t adequately broken down, they may harm your skin, causing acne, sallowness, wrinkles, collagen loss, elasticity loss, redness, dehydration, and puffiness. 
• Processed food and salt: Excessive processed food and salt intake can accelerate the aging of your body and skin⁹. Salty and processed foods, such as pepperoni, pizza, chips, crackers, and packaged soups, are commonly consumed and may lead to water retention and bloating, especially when eaten late at night or in excess. Consuming high-sodium foods before bed may result in puffiness and a feeling of dehydration the next day. 

This is because excessive salt intake may cause cells to lose water, which can contribute to dehydration. Inadequate hydration may affect skin appearance and is often associated with signs of ageing. 

• Meat: Meat is a high-protein food that may help support overall health and muscle maintenance. However, frequent consumption of processed meats such as sausages, bacon, and deli meats may lead to dehydration and may affect the body’s ability to utilise vitamin C, an important nutrient involved in collagen support. This may influence the skin’s appearance over time⁹. 

Skincare Routine

Along with a healthy diet and lifestyle, it is important to follow a healthy skincare routine. Cleanser, Moisturiser, and sunscreen are important steps in skincare. You may also find it beneficial to add anti-aging serums to your skincare routine after consulting with a doctor. 

Conclusion

The foods that we consume may influence the skin’s health, appearance, and how it changes with age. Diets that include foods rich in protein, healthy fats, and antioxidants may support overall skin well-being. Alongside a balanced diet that includes a variety of whole, plant-based foods, it is also helpful to adopt other supportive habits, such as wearing sunscreen, avoiding smoking, staying physically active, and using appropriate skincare products to promote healthy skin. 

References

1. Henning SM, Guzman JB, Thames G, Yang J, Tseng CH, Heber D, Kim J, Li Z. Avocado Consumption Increased Skin Elasticity and Firmness in Women – A Pilot Study. J Cosmet Dermatol. 2022 Sep;21(9):4028-4034. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9786235/ 

2. Syed RU, Moni SS, Break MKB, Khojali WMA, Jafar M, Alshammari MD, Abdelsalam K, Taymour S, Alreshidi KSM, Elhassan Taha MM, Mohan S. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023 Jul 7;12(7):1157. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/ 

3. Li JN, Henning SM, Thames G, Bari O, Tran PT, Tseng CH, Heber D, Kim J, Li Z. Almond consumption increased UVB resistance in healthy Asian women. J Cosmet Dermatol. 2021 Sep;20(9):2975-2980. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8451851/ 

4. Chalyk N, Klochkov V, Sommereux L, Bandaletova T, Kyle N, Petyaev I. Continuous Dark Chocolate Consumption Affects Human Facial Skin Surface by Stimulating Corneocyte Desquamation and Promoting Bacterial Colonization. J Clin Aesthet Dermatol. 2018 Sep;11(9):37-41. Epub 2018 Sep 1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6169599/ 

5. Michalak M, Pierzak M, Kręcisz B, Suliga E. Bioactive Compounds for Skin Health: A Review. Nutrients. 2021 Jan 12;13(1):203. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7827176/ 

6. Zhang X, Zhou Q, Qi Y, Chen X, Deng J, Zhang Y, Li R, Fan J. The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials. Crit Rev Food Sci Nutr. 2024 Jun;64(18):6198-6217. Available from: https://www.tandfonline.com/doi/10.1080/10408398.2022.2164557?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed 

7. Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Mar Drugs. 2018 Jul 30;16(8):256. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6117694/ 

8. Chan LP, Tseng YP, Liu C, Liang CH. Fermented pomegranate extracts protect against oxidative stress and aging of skin. J Cosmet Dermatol. 2022 May;21(5):2236-2245. Available from: https://onlinelibrary.wiley.com/doi/10.1111/jocd.14379 

9. Sharma N, Chaudhary SM, Khungar N, Aulakh SK, Idris H, Singh A, Sharma K. Dietary Influences on Skin Health in Common Dermatological Disorders. Cureus. 2024 Feb 29;16(2):e55282. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10982215/ 
10. American Cancer Fund®. Anti-aging foods: blueberries, broccoli, garlic, avocado, olive oil. American Cancer Fund®. 2024 [cited 2025 May 26]. Available from: https://americancancerfund.org/healthy-living/anti-aging-foods/
11. Farris PK. Foods that make you look younger. Journal of Dermatology. 2021;15:45–58 [cited 2025 May 26]. Available from: https://www.womensderm.org/UserFiles/file/FoodsThatMakeYouLookYounger-PatriciaFarris.pdf
12. Fukushima Y, Takahashi Y, Kishimoto Y, Taguchi C, Suzuki N, Yokoyama M, et al. Consumption of polyphenols in coffee and green tea alleviates skin photoaging in healthy Japanese women. Clinical Cosmetic and Investigational Dermatology. 2020;13:165–72 [cited 2025 May 26]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7020926/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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