As you age, the foods you eat can have a significant impact on the health of your skin and how youthful it looks. Some types of foods and drinks are great for your skin health, while other types of foods and beverages can accelerate visible signs of aging, such as wrinkles, dull skin, and inflammation.
To find out more, we researched the latest research and asked top skin and nutrition experts for their favorite skin-boosting foods and drinks.
Read more below on the top five dietary culprits that may negatively impact skin health and aging.
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Eating too much sugar and refined carbohydrates leads to glycation, a chemical reaction that occurs when sugars attach to proteins and create advanced glycation end products (AGEs).
AGEs lead to loss of protein function and can decrease the elasticity of tissues such as the skin, tendons, and blood vessels. Decreased elasticity means the skin is not able to stay as plump and youthful-looking over time, and it becomes less effective at keeping its ability to stretch and bounce back into place. Over time, glycation can lead to skin sagging and wrinkles because of loss of elasticity and damage to collagen (the skin’s primary building block).
Samantha Cassetty, RD, co-author of Sugar Shock, also recommends avoiding sugary drinks such as:
- Sodas
- Sweetened teas and lemonades
- Coffee drinks sweetened with syrups
“Sugary drinks offer little to no nutritional value, so they’re worth limiting for your skin and overall health,” said Cassetty.
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Processed and fried foods, such as pretzels, French fries, hot dogs, and deli meats, are enemies of the skin because they can trigger the production of AGEs and cause inflammation.
“Processed foods have fewer vitamins, nutrients, and antioxidant capacity, which we need to repair wounds, build collagen, maintain our immune system, support skin barrier function, and keep skin hydrated,” Kseniya Kobets, MD, MHS, FAAD, a board-certified dermatologist and director of cosmetics dermatology at Montefiore Einstein Advanced Care, told Health.
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One large survey found that frequent, heavy alcohol use may be associated with facial aging. In particular, drinking eight or more drinks per week was associated with an increase in lines in the upper face, puffiness under the eyes, facial volume loss, and the formation of visible blood vessels on the cheeks.
However, other studies have shown inconsistent results between alcohol and skin aging, so more studies are needed.
Alcohol is also strongly linked to cancer risk, so it’s best to avoid or limit alcohol to two drinks per day or less for men and one drink or less per day for women.
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Not only are high-sodium diets a cause of high blood pressure, but eating excessive amounts of salty foods can also negatively impact your skin.
Animal studies show that high-salt diets can lead to skin aging, which researchers believe is related to the high levels of oxidative stress they can cause. Oxidative stress is an imbalance between free radicals and antioxidants that can lead to cellular damage and chronic (long-lasting) diseases such as diabetes, Alzheimer’s disease, and heart disease. That said, more studies are needed in humans.
To keep skin healthy and looking young, limit foods high in salt, such as:
- Bread
- Cheese
- Processed meats
- Pizza
- Burgers
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While the Food and Drug Administration has recently banned trans fats from foods, trace amounts may remain in some products. If you spy “partially hydrogenated oils” on the food label of fried and baked foods, it’s a sign that the food may contain trans fats.
Beyond the harmful effects of trans fatty acids on the heart, studies show that trans fats are also associated with accelerated skin aging. These harmful fats produce AGEs, which can lead to collagen loss and a decrease in skin elasticity over time.
Foods with trans fats may include:
- Baked goods: Cookies, cakes, pies, donuts
- Fried foods: Potato chips, chicken nuggets, French fries
- Frozen pizza
- Processed meats
Fortunately, there’s plenty of healthy foods and beverages you can swap for sugary beverages, fried foods, and other dietary culprits of skin aging.
Try the following expert-approved picks:
- Unsweetened green tea: Instead of sugar-sweetened drinks, Cassetty recommends unsweetened green tea because it contains polyphenols that may improve hydration, skin elasticity, and texture.
- Healthy fats: Cassetty also recommends consuming healthy fats such as extra-virgin olive oil and omega-3 fatty acids from plants and fish. “These healthy fats can help reduce oxidative stress, preserve collagen, and support smoother, healthier skin,” she said.
- Nuts: Instead of fried snacks such as chips, Cassetty recommends antioxidant-packed nuts. Nuts contain anti-inflammatory compounds that may help protect skin cells from visible signs of aging.
- Berries: In place of sugar-laden snacks and refined carbohydrates, Kobets recommends fruits such as berries. Not only are these fiber-rich, but berries are rich in collagen-supportive vitamin C and polyphenols, which promote skin hydration and protect against skin inflammation.
Certain types of foods and drinks can contribute to accelerated skin aging, such as fried foods, refined carbohydrates, and sugary drinks.
To support optimal skin health, skin and food experts recommend eating a nutritious diet of whole foods—especially skin-boosting foods such as nuts, healthy fats, fruits, and green tea—to keep skin looking youthful over time.
