When it comes to radiant, youthful skin, what you put on your face matters—but what you put into your body might matter even more. According to board-certified dermatologist Dr. Shereene Idriss, reducing chronic inflammation through diet is one of the most underrated secrets to healthy skin and aging well.
“In the long run, chronic inflammation is the worst thing you could do in terms of an anti-aging routine,” Dr. Idriss says. “Because you’re going to look older faster.”
From dullness and redness to accelerated aging and stubborn pigmentation, chronic inflammation can show up in many ways on your skin. The good news? Certain anti-inflammatory foods can fight back, helping preserve your skin’s collagen, boost hydration, and enhance overall glow.
Here are eight of Dr. Idriss’s top anti-inflammatory foods to help you glow from the inside out:
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1. Fatty Fish (Wild Salmon, Mackerel, Sardines)
These omega-3-rich fish are loaded with EPA and DHA, which Dr. Idriss says are “key in reducing inflammation and helping support your brain and heart health—not to mention your skin health.”
Opt for wild over farm-raised: “Wild has higher levels of omega-3s—two to three times more—whereas farmed has more omega-6, which is pro-inflammatory.”
2. Berries (Blackberries, Blueberries, Strawberries)
Packed with antioxidants and vitamin C, berries support collagen production and DNA repair from UV damage. “Strawberries are highest in vitamin C, which is crucial for collagen production, elasticity, and skin firmness,” says Dr. Idriss.
Pro tip: Frozen berries work just as well in your smoothies.
3. Leafy Greens (Spinach, Kale, Swiss Chard)
These are “rich in chlorophyll, vitamin A, C, E, and K,” all of which help protect the skin, support cell turnover, and improve circulation. If you hate the taste, Dr. Idriss recommends blending them into smoothies: “You’re never going to taste them.”
4. Turmeric (With Black Pepper)
Curcumin, turmeric’s active compound, is a powerful anti-inflammatory—but it needs black pepper to be absorbed properly. “Pepper contains piperine, which enhances curcumin absorption by 2,000%,” Dr. Idriss explains.
5. Green Tea
Swap your third coffee of the day for a cup of green tea. It contains EGCG, a potent antioxidant that prevents collagen breakdown and protects skin from UV damage. “It also helps with acne by regulating sebum production,” Dr. Idriss adds.
6. Avocados
“These are worth every cent,” says Dr. Idriss. Rich in healthy fats, vitamin E, and glutathione, avocados strengthen the skin barrier, brighten hyperpigmentation, and protect against oxidative stress.
7. Sweet Potatoes (With Skin!)
Dr. Idriss calls sweet potatoes “a natural source of retinoids,” thanks to their high beta-carotene content. Once consumed, beta-carotene converts to vitamin A—essential for cell turnover and collagen synthesis.
8. Walnuts
“These are basically multivitamins for your skin,” she says. Walnuts contain plant-based omega-3s, zinc for healing, and vitamin E. Just a small handful a day can reduce inflammation and support collagen production.
Final tip from Dr. Idriss: “Don’t go from zero to hero.” Start with just one or two of these foods and build gradually. “Life is about moderation,” she says. “An unhappy life is going to lead to unhappy skin.”
