Nutrition is one of the most powerful tools we have for supporting not just our health, but also the way we feel and look as we age. Glowing skin, strong hair, and amazing amounts of energy don’t come from serums alone, but from the foods we eat every day. The body needs vitamins, minerals, antioxidants, and healthy fats to repair damage, maintain collagen, keep inflammation in check, and support our body.
A thoughtful diet amplifies every topical product you use, and can help those active ingredients actually work the way they’re meant to. These aren’t complicated superfoods or expensive powders, either — they’re everyday ingredients with tons of vitamins and minerals that support long-term skin and hair health. Here are nine anti-aging foods nutrition experts recommend incorporating regularly to support firmness, radiance, and overall vitality.
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1. Blueberries
Blueberries are loaded with anthocyanins, powerful antioxidants that help fight free-radical damage, brighten the skin, and help protect collagen. Add a handful to yogurt, oatmeal, smoothies, or eat as a snack.
2. Avocado
Avocados contain healthy monounsaturated fats and vitamin E, both of which help keep skin plump, hydrated, and smooth. They also help with hormone balance, which becomes increasingly important after 40. Half an avocado a day on salads, toast, or blended into smoothies.
3. Greek yogurt
Greek yogurt provides protein and probiotics, which support gut health—often the root of inflammation and skin flare-ups. Better gut balance means clearer, calmer skin. To avoid too much sugar, choose plain, unsweetened and add berries and honey if needed.
4. Leafy Greens
Leafy greens contain folate and antioxidants that help with skin cell repair, collagen production, and dullness reduction. They also support circulation, which brings more oxygen to the skin.
5. Walnuts
Walnuts are rich in omega-3s, copper, and vitamin E, which all support collagen formation, skin elasticity, and smooth texture. You can add a handful to walnuts to salads and oatmeal
6. Tomatoes
Tomatoes are high in lycopene, a carotenoid that helps protect skin from UV damage and supports firmer, more even-toned skin. Lycopene becomes even more potent when tomatoes are cooked.
7. Olive Oil
Olive oil is packed with polyphenols and vitamin E that protect skin cells from oxidation, making the skin look smoother and more radiant. It's a fantastic oil to add to foods like salads and meats
8. Sweet Potatoes
Rich in beta-carotene, which the body converts into vitamin A (needed for skin cell turnover), sweet potatoes help maintain a smooth, glowing complexion and support healthy collagen.
9. Wild Salmon
Wild salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation, boost skin elasticity, and reinforce the skin barrier so moisture stays in. Omega-3s also support scalp health and hair shine.
