Over time your skin loses its ability to fight off free radicals. Learn how to eat an anti-inflammatory diet to keep your skin healthy as you age
By Amy Synnott, AARP Published February 10, 2022/ Updated April 26, 2024
Virginia Woolf may have been ahead of her time when she famously quipped, “One cannot think well, love well or sleep well if one has not dined well.” But there’s one thing she forgot: You cannot age well either.
As we get older our skin begins to lose its ability to fight off unstable oxygen molecules known as free radicals, and a lifelong accumulation of damage begins to show up on our face in the form of wrinkles, loss of elasticity and a dull, uneven skin texture, according to New York City-based dermatologist Dendy Engelman. While much of this intrinsic aging is inevitable, extrinsic factors like sun exposure and diet play a huge role in how fast — and aggressively — this process plays out.
“Certain foods cause a rapid rise in blood sugar, which triggers a cascade of inflammation,” says dermatologist and certified nutritionist Nicholas Perricone, who popularized the now widely accepted theory that inflammation is one of the driving forces of the aging process. In his Meriden, Connecticut-based practice, Perricone puts all his patients on a low-sugar, anti-inflammatory diet, which is rich in essential fatty acids and free radical-scavenging antioxidants. “Our skin is a perfect barometer for what is going on inside us,” he says. “Within just a few days of changing their diet, I can see a marked aesthetic difference in dark circles, fine lines and skin radiance.”
Here are nine powerhouse superfoods to add to your grocery list if you want to eat your way to younger looking skin.
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Superfood No. 1: Wild salmon
High in protein and loaded with skin-plumping essential fatty acids and the powerful antioxidant astaxanthin, this fatty fish is one of Perricone’s favorite anti-inflammatory foods. In addition to helping neutralize free radicals, those volatile molecules that accelerate inflammation (and thus the aging process), salmon is a good source of readily absorbable protein. Protein is broken down into amino acids, which provide the building blocks for all cellular repair. “I’ve had so many female patients come into my office and say, ‘Why am I not aging as well as my partner?’ says Perricone. “After speaking with literally hundreds of patients, it became clear to me that many of these women were consuming about half as much protein as their male partners.” Experts say you should aim for two or three servings per week (3 to 4 oz. per serving). And make sure to always choose wild salmon; farmed salmon is often contaminated with PCBs, a “probable carcinogen” according to the Environmental Protection Agency.
Superfood No. 2: Blueberries and other low-sugar berries
Blueberries and many other berries contain wrinkle-fighting antioxidants known as anthocyanins, flavonoids that researchers believe may help suppress the growth of tumor cells and regulate blood sugar (preventing glycation, a process that makes collagen and elastic fibers in skin become stiff and lose its firm, supple nature). Blueberries also contain vitamin C, which helps boost radiance and aids in collagen synthesis. In addition, researchers believe that the phytochemicals in blueberries may positively affect our gut microbiome, which plays a key role in maintaining the health of our skin (not to mention our brains and virtually every other system in our body).
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Superfood No. 3: Beans and legumes
A great source of animal-free protein (just one-half cup of beans is equal to 1 ounce of animal protein) and essential micronutrients, beans also provide our bodies with valuable prebiotics, insoluble fiber that helps support gastrointestinal microflora, the key gatekeepers of skin health. If the balance of good versus bad bacteria in your belly gets out of whack, it can lead to wrinkles, acne, sun spots and rosacea, says Santa Monica, California-based dermatologist Ava Shamban. Avoid canned beans, which are high in sodium and can make skin look puffy. If you are short on time and need to use canned beans, make sure to drain and thoroughly rinse them before cooking. “This can cut the amount of sodium by around 40 percent,” says New York City-based physician and certified nutritionist Jeffrey Morrison.
Superfood No. 4: Plain Greek yogurt
High in protein (as much as 17 grams per cup versus 9 in regular yogurt) and teaming with gut-friendly bacteria, Greek yogurt helps keep blood sugar steady — and your microbiome in balance. Of course not all yogurt contains live cultures (some bacteria gets killed off during processing), so always check the label. Also avoid sweetened versions as they can trigger spikes in blood sugar (and accompanying inflammation). Shamban recommends sweetening yogurt with cinnamon, which adds “a ton of antioxidants” and virtually no calories. If you don’t like plain yogurt, probiotics can also be found in kefir (again, avoid sugar) and fermented foods like kimchi, sauerkraut, tempeh, miso and kombucha.
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Superfood No. 5: Tomatoes
Lycopene, the carotenoid that gives tomatoes their bright red color, may help ward off UV-induced damage like sun spots and wrinkles, according to Shamban. And yes, tomato sauce counts. Our bodies actually absorb lycopene more easily from cooked tomatoes than fresh ones, says Perricone. Keep in mind: Though all processed tomato products contain high levels of lycopene, many also contain a lot of sodium (tomato juice) and/or sugar (ketchup), so read labels carefully.
Superfood No. 6: Dark green leafy vegetables
Spinach, kale, arugula, bok choy, Swiss chard: Nutrient dense and low in calories (1 cup of spinach contains just 7 calories), dark green leafy vegetables are loaded with detoxifying fiber and anti-inflammatory phytonutrients. In addition to helping protect skin from UV damage, the antioxidants lutein and zeaxanthin help keep eyes bright and clear (while preventing age-related problems like macular degeneration and cataracts). According to a study published in 2019 in Food Chemistry, eating uncooked chopped spinach provides higher amounts of lutein than cooked methods. The best way to release lutein from the leaves is to slice them into strips for a salad or chop them up in a blender (try greens with fresh lemon juice, celery, half of a green apple and ginger).
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Superfood No. 7: Nuts and seeds
Experts say you’ll get the most bang for your nutritional buck with walnuts and almonds. Both contain high levels of vitamin E, which helps keep skin supple and hydrated and may offer some protection from UV rays. Walnuts and flax seeds also boast skin-softening alpha linoleic acid, an omega-3 fatty acid. Recent studies link dietary α-Linolenic acid with reduced systemic inflammation, which helps protect your heart, brain — and yes — your skin too. Nuts are a good source of potassium, which may help reduce facial bloat caused by excess sodium.
Superfood No. 8: Matcha
One more reason to double down on your daily matcha latte? Matcha, a powdered form of green tea that has been used in Japan for centuries, is packed with the antioxidant-rich catechin EGCG, which might be the closest thing found in nature to a fountain of youth. In addition to protecting skin against damage from free radicals and environmental stressors, these potent flavonoids have anti-inflammatory properties that reduce redness and irritation in the skin. Several studies also suggest that matcha can improve skin elasticity and promote collagen production, helping diminish the appearance of wrinkles and fine lines. Additionally, matcha contains an amino acid called L-theanine; it promotes relaxation and reduces stress levels, which together can contribute to healthier-looking skin by minimizing breakouts and improving overall skin tone.
To incorporate matcha into your diet, you can enjoy it as a hot or iced tea, add it to smoothies or use it in various recipes such as matcha-infused desserts or breakfast bowls. It’s important to choose high-quality organic matcha to reap the full benefits. If you don’t love the taste of matcha, consider adding just a tablespoon to your morning smoothie or breakfast bowl.
Remember, while superfoods like matcha can support skin health, it’s essential to maintain a balanced diet and practice a comprehensive skin-care routine for optimal results. Consult a dermatologist or nutritionist who can provide personalized guidance based on your specific needs and goals.
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Superfood No. 9: Passionfruit seeds
This exotic purple or yellow fruit is high in antioxidants and vitamin C, and packed with vitamin A, which is important for skin health.
Some people remove the seeds when they prepare the fruit, but don’t do that if you are aiming for a glowing complexion. A review of studies published in the Journal of the Academy of Nutrition and Dietetics found that passionfruit — specifically the seeds — may help hydrate skin. Study coauthor Robert Hackman, a research professor in the department of nutrition at the University of California, Davis, says the effect was noticed in Japanese people who ate the seeds regularly, rather than just occasionally. “It is important to emphasize that without the seeds, few bioactive compounds are likely present in the juice or pulp,” Hackman says. Scoop out the soft inside of the fruit and add it to yogurt, salads or dessert for a bright burst of flavor and plenty of important nutrients.
By including passionfruit in your diet along with the previously mentioned superfoods, you can nourish your skin from the inside out and maintain a smooth, radiant complexion as you age.
Editor’s note: This article, originally published February 10, 2022, has been updated to include an additional superfood.
Amy Synnott is an award-winning writer and former Executive Editor of Elle and Harper’s Bazaar. Her work has appeared in The New York Times, Vogue, CNN and InStyle, among other publications.
