Collagen powder can help boost skin elasticity and hydration—but it’s not the only way to improve skin health. Adding fresh fruits and vegetables, nuts, and seafood to your diet can have similar effects without taking a collagen powder supplement.
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Tomatoes contain a plant pigment called lycopene, known for its powerful antioxidant effects. When the body has too many cell-damaging free radicals, it can enter a state of oxidative stress—antioxidants help prevent that cell damage.
With its antioxidant capabilities, lycopene has been shown to have a number of benefits, including potential protection against inflammation, obesity, chronic conditions, and skin concerns.
Specifically, research suggests that at a diet rich in lycopene may be able to prevent against sunburn and skin damage from the sun’s ultraviolet (UV) rays, which lead to wrinkles and age spots. Another review of research concluded that dietary supplementation with tomatoes or lycopene may help people avoid skin redness and aging from UV light.
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Like tomatoes, berries are rich in antioxidants and other vitamins that are beneficial for your health.
The antioxidants in berries—specifically those called phenolic compounds—may help protect the skin from UV damage and aging. These powerful antioxidants may also protect against heart disease and certain types of cancer.
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Avocados are an incredibly nutritious, and they’re considered a skin-healthy food.
Research is limited, but one 2022 study found that women who ate an avocado every day for eight weeks had greater skin firmness and elasticity, meaning the skin may be less likely to wrinkle.
This could be due to avocados’ antioxidant and healthy fat content. Specifically, the healthy, unsaturated fats in avocados may boost the body’s ability to absorb carotenoids, a type of antioxidant also found in avocados. Carotenoids may be able to concentrate in the skin, improving its appearance.
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Almonds and other nuts are rich in healthy fats, protein, and fiber, which makes them very beneficial for your health.
A 2021 study found that women who ate almonds daily had a reduced appearance of wrinkles and skin discoloration like age spots.
Researchers theorize that this may be due to the high amount of vitamin E (or, alpha-tocopherol) in almonds. Vitamin E may help protect against UV damage and heal wounded skin. Almonds also contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s been linked to increased skin hydration.
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Salmon, anchovies, mackerel, sardines, and other fish are great sources of omega-3 fatty acids. Omega-3s are crucial for a number of bodily functions, and some research suggests they could help protect against cancer, heart disease, cognitive impairment, and more.
Though experts are still learning more, some studies suggest that fatty fish (and omega-3s in general) could be good for the skin, too. Research has shown that diets high in fatty fish are linked to improved skin barrier function, greater hydration, and less skin damage.
Plus, omega-3s may be able to help with skin conditions such as psoriasis, sunburn, and eczema, and when omega-3s are applied topically, they can help reduce skin inflammation.
Supplements and collagen powders can be helpful in boosting your skin’s health; however, for a less complicated (and less expensive) option, try to incorporate more whole, antioxidant-rich foods into your diet.
Add fruits and vegetables to most of your meals and snacks, and choose lean proteins and healthy fats when possible. Here are some tips to get started:
- Top avocado toast with tomato slices.
- Add fresh berries and almonds to oatmeal or a yogurt parfait.
- Grill salmon with an almond crust.
- Make fish tacos topped with guacamole and diced tomato.
