We have all heard about the health benefits of proper nutrition, but can eating well help you support your skin and look your best as you age? There is now research that shows that adding nutrient-dense foods to your diet can indeed promote healthy skin and healthier aging, and even help prevent cancer. Let’s explore how you can protect your skin by giving it the building blocks it needs to maintain its strength and youthfulness.

Many studies have shown that a diet rich in fruits and vegetables reduces the overall risk of cancers, and there is even greater protection with increased intake. The strongest reduction is seen for lung, colon, and upper digestive tract cancers, but there is also some research supporting the role of diet and nutrition factors in reducing the risk of skin cancer. Early research looked at diets including a mixture of vitamins C and E with glutathione, beta-carotene, selenium, and green tea extract, and showed that diets high in these nutrients reduced the incidence of skin tumors. Newer studies have also supported the effects of other plant-derived nutrients, including lycopene and isoflavones. Looking to add more of these nutrients in your diet isn’t too difficult (spoiler alert… think brightly colored fruits and vegetables!).

Where Diet and Health Meet

But how can diet impact the skin and help protect it from the effects of aging and even cancer? The UV radiation we are exposed to every day, and the free radicals it generates, damages proteins, lipids, and DNA in our skin. UV radiation also activates pathways that increase cell growth and inflammation. It also decreases the ability of our immune cells to recognize and destroy cells that are precancerous. Dietary factors may affect this process by neutralizing free radicals before they damage your skin.

Antioxidants are molecules that help neutralize unstable free oxygen radicals in our bodies so that they are less likely to be harmful. Through intake in a healthy diet of whole foods, antioxidants have been shown to reduce the risk of heart disease, cataracts, and certain cancers. Free radicals are produced by the normal chemical reactions in our bodies, but they can also result from UV light exposure, tobacco smoke, or other pollutants. Foods that are rich in antioxidants can help to keep your skin looking healthy and strong.

Protecting the Skin That Protects Us

Blueberries and pomegranates are fruits that are chock full of antioxidants. A half-cup a day of blueberries added to your diet can help prevent free radical damage. Grape seed extract and ellagic acid (found in raspberries) are potent neutralizers of free radicals, and these compounds can protect cells from DNA damage. Leafy greens are another great source of antioxidant compounds.

Tomatoes are high in beta carotene, lutein, and lycopene which can protect skin from the damaging effects of the sun and prevent wrinkling. One study showed that tomato paste consumption (with its high lycopene content) protects the skin against the effects of UV radiation, and that diets high in beta-carotene (carrots) and lycopene can defend against UV-related skin damage. Lutein is a powerful antioxidant. It is a carotenoid that can be found in eggs, broccoli, and tomatoes, and can provide protection from sun damage leading to wrinkles, hyperpigmentation, and skin cancer. Lycopene’s are a carotenoid that offer a small amount of sun protection (similar to a natural sunblock), though much lower than using a sunscreen. When paired with foods that can increase your absorption of carotenoids (healthy sources of fat such as olive oil) you’ve got a great combo to maintain healthy skin.

I can’t forget to mention my favorite health hack - dark chocolate. Unprocessed dark chocolate and cocoa contain flavanols, which are compounds that boost healthy blood vessel function in addition to being potent antioxidants. So go ahead and enjoy some chocolate occasionally or sprinkle some cocoa on your overnight oats. Choose dark varieties of chocolate with high cocoa concentration. Green tea is another favorite of mine as it has powerful antioxidants that can protect your skin against sun damage and pollution, reduce redness, and improve hydration.

What About Omega-3s?

Salmon, olive oil, flax seeds, and other foods such as avocadoes are rich in omega-3 fatty acids. These fatty acids can prevent cholesterol accumulation in blood vessels and promote good circulation to keep the skin glowing and youthful. Nuts are also a great source of omega-3s and are packed with antioxidants, vitamins, and minerals for even more benefit. The benefit of omega-3s also extends to acne treatment, as they are highly anti-inflammatory and can therefore reduce redness and acne. What’s more, omega-3s are necessary for maintenance of a strong skin barrier to keep skin properly moisturized and supple, and to prevent dry skin. Olive oil, which is rich in mono-unsaturated fats, has strong anti-inflammatory properties in the body in addition to its antioxidant benefit. There is research showing decreased skin aging with diets high in olive oil. Extra virgin olive oil is less processed and particularly high in antioxidants.

A Favorite Skincare Secret… Retinol

There is some evidence that certain vitamins in your diet help protect your skin. Beta-carotene is provitamin A from plant sources, and it is a nutrient that the body converts into Vitamin A, or retinol, which are so important for skin health as we age. Retinol is used in the treatment of acne. Retinol can also be used to improve uneven skin pigmentation and to reduce wrinkling associated with sun exposure. Vitamin A helps support cell renewal, as well as collagen and elastin production in the skin. Beta carotenes found in oranges, sweet potatoes, bell peppers, tomatoes, carrots, and spinach are also powerful antioxidants. Egg yolks and butter are food sources of vitamin A, whereas plants (especially orange foods such as carrots, squash, and sweet potatoes) are great sources of provitamin A, to improve and maintain skin elasticity, suppleness, and firmness.

Other vitamins That are Helpful

Vitamin E is another powerful antioxidant that protects against sun damage and inflammation, and this vitamin can be found in fatty fish such as salmon, in nuts and seeds, and is also found in avocadoes.

Vitamin C is a powerful nutrient necessary for healthy skin, as it is essential in the process of collagen production from amino acids. A deficiency in our diet can lead to dry, rough, or scaly skin. Studies have shown that women who eat diets rich in vitamin C have reduced wrinkling and dryness of the skin as they age. In addition to a good skincare routine, a diet rich in the necessary ingredients for optimal collagen production is key, and therefore adequate vitamin C intake in addition to adequate protein intake will be necessary for your body as it produces collagen and elastin. Oranges, grapefruits, lemons and limes, kiwis, strawberries, and avocadoes are all great sources of vitamin C.

And the Star of the Skincare Show… Collagen Protein

Collagen and elastin maintain our skin’s plumpness, strength, and elasticity. But as we age not only does the body produce less collagen it also breaks it down more easily. Though aging is inevitable, we can avoid activities that hasten this process (such as sun exposure and cigarette smoke) and eat in a way that supports collagen production to keep our skin healthy and strong longer. There is some research supporting the intake of hydrolyzed collagen peptides (often used as a protein powder incorporated into shakes and smoothies) to improve skin elasticity, firmness, and moisture. To prevent damaging the collagen that we already have it is a good idea to avoid high-sugar diets. High sugar levels circulating in our body can cause changes to collagen and elastin fibers of the skin, as sugar promotes cross-linking of collagen fibers and accelerates wrinkling. Once this cross-linking occurs it is not reversible, so prevention becomes essential.

My Final Advice

There are many factors involved in the health of your skin. Tweaking your diet to include some of these healthy fats and foods rich in antioxidants can support your skin as it fights daily exposure to UV light and the effects of aging. While more study is certainly needed on the role of nutrition and our skin, it's certainly beneficial to eat plenty of fruits and vegetables. Diets rich in healthy fats and protein intake, together with antioxidants and vitamins C and E, may just help us slow the clock on the effects of aging. The bottom line is that in addition to wearing your sunscreen every day, avoiding smoking, and using effective skin care products, it is helpful to eat a nutritious diet full of whole plant-based foods. 

Dr. Susan Mikaelian is a board-certified gynecologist and vulvovaginal surgeon focusing on Women's Intimate Wellness at Vanguard Skin Specialists. Dr. Mikaelian's passion for healthy living coupled with her medical training, makes her a champion for her patient's whole wellness. She offers surgical and non-surgical procedures for vaginal restoration along with aesthetic treatments such as BOTOX Cosmetic and dermal filler at our Briargate location. To schedule a Women's Intimate Wellness consultation or aesthetic treatment with Dr. Mikaelian, please call 719-579-5555.