Can What You Eat Slow Skin Aging?

This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on May 10th 2025.  https://www.iheart.com/podcast/962-weekends-with-joanne-vraka-164487665/episode/kim-arrey-how-certain-foods-can-274761342/

My feed is packed with ads promoting creams and potions that promise youthful skin. Many of these products contain nutrients known to support skin health. But what if, instead of applying them, you could eat your way to glowing, youthful skin?

How Diet Affects Skin Aging

Emerging research suggests that what you eat plays a significant role in how your skin ages. There are two types of skin aging:

1. Intrinsic aging—influenced by genetics (how well your parents age).

2. Extrinsic aging—shaped by environmental factors like sun exposure, pollution, smoking, poor sleep, psychological stress, and nutrition.

While protecting your skin from the sun with sunscreen, hats, and clothing is crucial, your diet can also help slow down photoaging—the aging effect caused by sunlight exposure.

The Internal Drivers of Skin Aging

As we age, processes such as oxidative stress, inflammation, and the formation of Advanced Glycation End Products (AGEs) can accelerate wrinkles and sagging. The good news? Your diet can either speed up or slow down these processes, acting as a gas pedal or a brake on premature aging.

Nutrients That Help Keep Skin Youthful

To combat oxidative stress and inflammation, focus on foods rich in:

• Vitamin A (found in dark leafy greens and orange-colored fruits and vegetables).

• Vitamin C (abundant in citrus fruits, strawberries, kiwi, bell peppers, and broccoli).

• Vitamin E (present in nuts, seeds, and vegetable oils like safflower oil).

• Polyphenols (naturally occurring in various vegetables, fruits, and grains).

• Omega-3 fatty acids (mainly found in fatty fish, flax seeds, chia seeds, and walnuts).

What About Collagen?

Collagen is a structural protein that your body produces. However, as you age, you lose it faster than you produce it. To support collagen production, ensure you consume adequate protein, along with Vitamin C, zinc, copper, and manganese—nutrients found in oysters, mussels, nuts, and seeds.

Some studies suggest that collagen supplements may improve skin health, particularly fish-derived collagen, but the evidence is still not very convincing. 

Foods to Avoid for Better Skin

While loading up on nutrient-dense foods is key, avoiding certain foods is just as important. Research indicates that diets high in added sugars, refined carbohydrates, and unhealthy fats (such as saturated and trans fats from beef fat and processed foods) can accelerate collagen breakdown and damage to the skin. 

The Takeaway

The path to youthful skin isn’t just about skincare—it’s also about what’s on your plate. A balanced diet rich in colorful vegetables, fruits, nuts, seeds, and fatty fish can help slow down the aging process and keep your skin looking its best.

So, next time you’re making a meal choice, think beyond your taste buds—your skin might thank you for it!

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