It may come as no surprise that the older we get, that saying “you are what you eat” rings more true, notably in terms of beauty and skincare. As we age, our body produces less collagen (the necessary protein responsible for skin elasticity, stretchiness and healthy joints) so our skin loses its firmness. This means that creating a diet that boosts collagen, ample hydration and moisture for your skin can help reduce the appearance of—and prevent—further wrinkles from forming.
We checked in with Dr. Debra Jaliman, M.D., board-certified dermatologist and Assistant Professor of Dermatology at Icahn School of Medicine at Mount Sinai, to learn more about dieting mistakes that contribute to premature aging. Read on for an essential tip when analyzing diets and skin, and learn how to prioritize your skin health with essential foods (and learn which others to skip!)
Essential Tip— Avoid Processed, Unnatural Foods As Much As Possible For Firmer Skin
Our diets, as you know, are essential to the health of our skin. Consuming foods rich in antioxidants, Jaliman says, will make your skin look brighter and more radiant.
"When your diet consists of mostly processed foods and sugar, your skin will be dull," she says, adding that "drinking soda, juice, cookies, cakes and other processed foods all accelerate aging" due to their lack of nutrients, heavy artificial ingredients and sugar contents.
It goes without saying that eating more products like these (with no nutritional value) will not support your skin health like foods with specific anti-aging vitamins and minerals will. "Avocados are one very good source of healthy oil such as monounsaturated fat (oleic acid) which is also very beneficial for the skin," Jaliman says, "as it can keep it soft and hydrated."
Hyaluronic acid is another popular ingredient found in many anti-aging skincare products as it helps provide more moisture to dry, wrinkling skin. “The hyaluronic acid plumps the skin,” says Jaliman, “It’s super hydrating and has anti-aging properties." It can also be found in foods like bone broth, tofu, kale, edamame and almonds, just to name a few. (These can all make great snack and meal replacements as opposed to junk food!)
Vitamin C is another dermatologist-approved recommendation (as an ingredient in skincare serums or in foods) for anti-aging since it is known to promote collagen production, help minimize fine lines and brighten your complexion overall. Foods high in vitamin C include citrus fruits like oranges, limes, lemons, green, leafy veggies like spinach and chard, and bell peppers among others. (Eating more of these can help you see major improvements in your skin's glow, moisture and youthful-esque brightness).
Overall, Jaliman says that no matter how obvious this may seem, it's important to remember that processed foods, along with products with lots of sugar and dairy, can "make you break out." Processed sugars, Jaliman says, "glycate the collagen which stiffens and ages the skin." Whenever possible, Jaliman stresses the importance of adding skin-loving fruits and vegetables "with a high concentration of antioxidants," instead. As we age and begin to take anti-aging skincare steps more seriously, it is essential and crucial to examine our diets first and foremost, for our skin's sake!
