Skin aging is a natural part of life, but many people don’t realize how everyday habits can speed up the process. While genetics play a role, your diet can actually have a major impact on how quickly your skin shows signs of aging. From fine lines and wrinkles to dullness and sagging, the effects can sneak up faster than you think. The good news? Identifying and changing these small daily eating habits can go a long way in keeping your skin looking healthier and more youthful for longer.
Nutritionist Sakshi Lalwani recently shared the five common diet habits most people make that can age your skin faster. According to her, not eating enough collagen-rich foods, excess sugar, and skipping antioxidants are the worst mistakes. Read on to learn more.
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1. Not eating collagen-boosting foods
After the age of 25, your body’s natural collagen production begins to decline—by about 1% each year. Collagen is the protein responsible for keeping your skin firm, smooth, and elastic. When collagen levels drop, fine lines, wrinkles, and sagging become more noticeable.
Lalwani says, “As collagen production slows down, your skin loses its firmness and elasticity.” Some collagen-boosting foods she recommends are bone broth, chicken, fish, citrus fruits, and vitamin C-rich foods.
2. Hydration without electrolytes
When you consume large amounts of plain water without replenishing electrolytes (like sodium, potassium, and magnesium), your body can struggle to retain that hydration at the cellular level.
“Water alone won’t cut it! Without electrolytes, your skin can't hold onto moisture, leading to dryness and sagging,” she says.
She recommends foods such as cucumbers, watermelon, coconut water, and leafy greens that “help hydrate and keep your skin plump by balancing fluids in your cells.”
3. Lack of ellagic acid-rich foods
Ellagic acid is a naturally occurring polyphenol found in foods like pomegranates, berries, and walnuts. One of its lesser-known benefits? It helps enhance your body’s natural melatonin production. While melatonin is best known for sleep, it's also a potent antioxidant that plays a major role in skin repair and protection.
“Melatonin regulates skin pigmentation and tone. Lack of melatonin can lead to uneven skin tone and dullness,” Lalwani says.
In this case, some foods she recommends are cherries, grapes, and nuts for “healthier, more even skin.”
4. Skipping antioxidants
Antioxidants—like vitamins C and E, selenium, beta-carotene, and polyphenols—are your skin’s frontline defense against free radicals. These unstable molecules are produced from things like UV exposure, pollution, stress, and even normal metabolism. When left unchecked, free radicals damage skin cells, break down collagen, and trigger inflammation—all of which accelerate signs of aging.
Lalwani warns skipping this can “increase oxidative stress, causing fine lines and wrinkles.” Try eating berries, leafy greens, and almonds, as they are rich in antioxidants.
5. Excess sugar
When you consume too much sugar, it triggers a process called glycation. This is when sugar molecules bind to proteins like collagen and elastin—the very proteins that keep your skin firm, smooth, and youthful. Once glycated, it can lead to premature wrinkles and loss of bounce.
“Sugar breaks down collagen, leading to sagging and wrinkles,” she notes. If you crave sugary treats, opt for fresh fruits, dates, oats, and honey instead.
