Can Your Diet Keep Skin Looking Younger? What the Research Tells Us
A diet balanced with fruits, vegetables, nuts and healthy fats may be good for the skin, but there is little evidence that any particular foods prevent wrinkles.
Skin is the largest organ of the body and acts as a protective barrier against the outside world. It changes its appearance and function over time as a result of ageing, genetics, sunlight and environmental factors.
Ultraviolet (UV) radiation is a major factor in premature skin ageing, but it is not the only one. Other influences may include air pollution, other wavelengths of sunlight and exposure to high temperatures, research suggests.
As we age, collagen in the skin decreases naturally. Collagen is a structural protein that helps keep skin firm and elastic. Its gradual decline can lead to wrinkles.
The diet could also have a role in skin health. Everyday foods that contain nutrients and plant compounds have received scientific interest due to their antioxidant and anti-inflammatory properties. But the evidence is not always compelling, and no food will stop the skin from ageing.
1. Eat fruits and vegetables in a rainbow of colours
Carrots, tomatoes, peppers, mangoes and citrus fruits are sources of nutrients and plant compounds that may help to protect cells from oxidative damage.
For example, orange and red produce contain carotenoids like beta-carotene and lycopene. These compounds are antioxidants. Beta-carotene can also be converted to vitamin A, which is important for normal growth of skin cells.
Some research suggests that regular consumption of carotenoid-rich foods may improve certain measures of skin appearance and offer modest protection against UV-related damage. These effects do not provide protection from sunscreen.
Carotenoids are fat-soluble, so the body absorbs them more effectively when consumed with a bit of dietary fat. So, for instance, adding olive oil to a tomato salad or serving vegetables with nuts may help the body absorb these compounds.
Another important nutrient for skin health is vitamin C. It is found in citrus fruits, mangoes and other produce and helps the body to make collagen and also serves as an antioxidant.
Some studies have linked a diet rich in fruits and vegetables with better skin colour and appearance. But the findings don't prove that eating specific foods will consistently diminish wrinkles in all people.
What about grapes?
A small clinical study published in 2020 looked at the effect of mango consumption on facial wrinkles in postmenopausal women.
Participants ate 85 grams or 250 grams of mango four times per week for 16 weeks. Some wrinkle measurements decreased among women in the lower-intake group, while several increased in the higher-intake group, researchers observed.
The results are interesting but must be interpreted carefully. The study had only 36 participants at enrolment, no group avoided mangoes, and some wrinkle outcomes were analysed using small subsets of participants.
While the study didn't prove sugar caused the increase in wrinkles, researchers suggested the difference in sugar intake may help explain the results. The findings do not provide evidence that larger portions of mangoes accelerate skin ageing.
Larger studies, including control groups, are needed before definitive dietary recommendations can be made based on these findings.
2. Add healthy fat
Dietary fats are a critical part of a healthy diet. Unsaturated fats such as those found in nuts, seeds and olive oil are sources of essential fatty acids and nutrients that support normal bodily functions.
Some studies indicate that fatty acids and lipids in the diet may enhance skin hydration and elasticity. But the effects depend on the food or nutrient studied, the amount consumed and characteristics of the participants.
It is sensible to eat a varied diet with adequate amounts of unsaturated fats to support general health, rather than focusing on a particular nut, oil or supplement for cosmetic benefits.
3. Select foods that are beneficial for your gut.
The gut and skin are intimately connected through what is known as the gut-skin axis. Scientists are investigating the ways the gut microbiome, the population of microbes in the digestive tract, may affect inflammation and skin function.
Eating a varied diet with fruits, vegetables, whole grains, nuts and seeds can provide you with fibre and other nutrients that help maintain your gut health. You can also add variety to your diet with fermented foods.
Early studies do suggest that gut microbes may be involved in certain components of skin health, but the effects of specific foods and fermented foods on wrinkles are unclear. Additional human studies are required to establish whether any dietary modifications result in meaningful benefits for skin ageing.
Diet is one aspect of skin care.
Eating well can support the body's normal functions, including those that contribute to healthy skin. But there’s no evidence that individual foods are guaranteed anti-ageing remedies.
Sun protection remains important to help reduce UV-related skin damage. The skin is affected by the passage of time and the natural ageing process, but a well-rounded diet, the right skincare, and healthy lifestyle habits can work together in harmony.
For now, the best thing to do is concentrate on dietary diversity and relative nutritional quality, rather than chasing claims about a single fruit, supplement or so-called superfood.
