Do you want to stop the passage of time? For this you need to incorporate foods into your diet to look and feel younger. As we have mentioned on our site, there are some foods that, in addition to taking care of your health, will help you keep your skin shiny , firm and without wrinkles for longer. Find out what they are, and fill your plate with the best anti-aging treatments.

Like it or not, aging is a fact of life. That doesn’t mean we can’t age gracefully, though, and look beautiful and young, no matter what decade of life we’re in.

Your skin is a complex, three-layered organ that is exposed to both intrinsic factors (within the body) and extrinsic factors (environmental) that make it appear discolored, sagging, wrinkled, and aged. Fortunately, we can combat much of what makes our skin appear aged by using what we choose to include in our daily diet.

Nutrients for skin health

As mentioned above, your skin is an active organ, as are your heart, liver, and kidneys. However, unlike the rest of your organs, your skin is exposed to damaging environmental elements, such as UV rays, pollution, toxins, chemicals, and extreme weather conditions. Proper nutrition will protect and create healthy, younger-looking skin .


Antioxidants like vitamin C, E, A, beta-carotene, polyphenols, and flavonoids fight oxidative damage caused by free radicals and sun exposure. They also play a role in the synthesis of collagen, which provides structure and elasticity to our skin. Antioxidants suppress inflammation and can protect against photoaging.

Vitamin D

Recent studies have shown that this vitamin is important for much more than bone health. Research shows that vitamin D can actually protect your skin from UV-induced cell death, which not only makes your skin look older, but can also lead to skin cancer.

Prebiotics and probiotics

Just as your gut has important bacteria in it, keeping it healthy and working well, so does your skin. Including pre-and probiotics in your diet is essential for the microbiota and immune function of your skin cells, preventing skin diseases and aging.

Foods to look younger

The following list contains healthy foods and is mainly based on fruits and vegetables that will help you look younger, and what can be even better, feel younger.

1. Blackberries and berries

Blackberries and berries are rich in antioxidants, especially anthocyanins. “These compounds would prevent free radical damage to the skin, thereby reducing the appearance of blemishes such as blemishes and fine lines,” explains Dr. Navindra P. Seeram, from the University of Rhode Island.

2. Tomatoes

According to Dr. Jean-Charles Gautier, from the University Hospital of the Canton of Vaud, in Switzerland, “Tomatoes are rich in lycopene, a type of antioxidant that would protect the skin from ultraviolet radiation, preventing premature aging caused by Sun exposure”.

Why do we wrinkle?

“As we age, our body becomes more vulnerable to the effects of radiation and free radicals, and at the same time it is less efficient in repairing them; this causes permanent damage to the skin that manifests itself through the appearance of wrinkles, blemishes and sagging, ”explains Dr. Mark Witmer of Cornell University.

3. Carrots help you look younger

Carrots and other orange foods, such as peppers or papaya, have carotenoids, antioxidants that will improve your appearance: “The consumption of carotenoids would give the skin a more golden and healthy color, making it look more youthful”, explains Dr. Maxim E. Darvin, from the Charité University of Medicine, Berlin.

Carrots also fight wrinkles

However, that would not be the only benefit of carotenoids: according to Dr. Darvin, “The body uses carotenoids to create vitamin A (retinol), which helps keep skin healthy and elastic. In fact, consuming more carotenes would help to firm up the skin and reduce wrinkles in later life ”.

4. Soy germ

During the digestion of soybean germ, a compound identified as S-equol is generated, which would help prevent and fade wrinkles: “S-eqoul would increase the production of collagen in the skin, increasing its elasticity and firmness,” he explains. Dr. Belinda H. Jenks, from the Saga Institute for Nutraceutical Research.

5. Citrus

The vitamin C in these fruits would have other benefits in addition to being an antioxidant: according to Dr. Saood Murad, from Duke University, “This vitamin is essential for the manufacture of collagen; when consuming it, the levels of this protein in the skin would increase, delaying the appearance of wrinkles ”.

6. Walnuts

“Walnuts are rich in vitamin E and fatty acids useful for the skin,” explains Dr. June Breiner of Greater Baltimore Medical Center. “An adequate consumption of nuts would help the skin to appear tighter and ‘plump’, reducing the intensity of expression lines and avoiding sagging”.

7. Whole grains

Vitamin B3 would be the key nutrient in whole grains and other whole grain products: “This vitamin would increase moisture in the skin, preventing it from becoming dull and rough, and at the same time it would have a slight effect on the prevention and fading of wrinkles” says Dr. Akira Kawada, from Kinki University in Japan.

8. Omega 3

According to Dr. Ann McDermott, “ The omega 3 would keep the skin cells healthy membrane, which would facilitate the process of absorption of nutrients, but also allow them to store more water, resulting in a more hydrated, brighter and firmer skin , and a lower propensity to wrinkles “. You can learn more about the benefits of omega-3 and how to take advantage of it in your daily diet.

Avoid inflammation

“Omega 3, in addition, would have the ability to block the production of various inflammatory compounds in the skin; This is important, because chronic inflammation would damage tissues, accelerating the aging process, ”says Dr. Nicholas V. Perricone, a member of the American Academy of Dermatology.

Much more than wrinkles

“Free radicals and wear and tear affect the whole body, not just the skin; this would raise the risk of various diseases, such as cancer or heart problems, ”explains Dr. Witmer. “However, a healthy diet would counteract the effects of aging, maintaining not only good looks, but good health.”

9. Grapes

Grapes would help prevent macular degeneration, one of the leading causes of age-associated blindness. “The antioxidants in grapes would prevent damage to the retina and optic nerves, helping to prevent macular degeneration,” says Dr. Silvia Finnemann, from the University.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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