An effective skin care routine is crucial if you want to take years off your appearance, but according to two skin experts, it’s also possible to improve the look of your skin through a smart diet.
GB News spoke to experts about the “best food choices” women can make for a more youthful complexion.
Medical aesthetician and founder of LashLift Store Sara Millecam explained: “Vitamin C is important for the production of collagen, a protein responsible for the firmness and elasticity of the skin.
“Some examples of foods rich in vitamin C are citrus fruits such as oranges, lemons, grapefruit, strawberries, peppers and broccoli. Including these in your diet can help reduce wrinkles and improve skin texture.
“Omega-3 fatty acids maintain the lipid barrier and make your face look plumper than ever.”
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“Collagen-rich foods are another important element. Collagen production decreases with age, although our bodies produce it naturally. Consider high-collagen bone broth as a supplement.
“Fish like salmon, which is also rich in omega-3 fatty acids, supports healthy skin by reducing inflammation and retaining moisture.”
Beef bone broth, pork bone broth, chicken with skin, sardines, berries and broccoli are also sources of collagen.
The expert continued: “Healthy fats are also very important. Foods like avocados, nuts and seeds contain the necessary fats to keep the skin moist and supple. Omega-3 fatty acids in particular maintain a lipid barrier and make your face look plumper than ever.”
According to Vibrant Skin Bar, a compromised lipid barrier is not a pretty sight: “It can lead to various skin problems, including neurodermatitis, psoriasis, acne and eczema.”
Omega-3 fatty acids are polyunsaturated fats and there are three types of them. These are ALA, which is found in plant oils such as flaxseed; EPA, which is found in fish and other seafood; and DHA, which is found in fish and other seafood.
Eggs contain omega-3, as do green leafy vegetables, nuts – especially walnuts – and seeds such as pumpkin, chia, hemp and especially flaxseed.
Lloyds Pharmacy’s health experts advise: “If you eat a healthy, balanced diet, you probably already have all the omega-3 fatty acids you need. As a guideline, the NHS and Heart UK recommend eating two 140g portions of fish per week, one of which should be fatty fish.”
“If you’re vegetarian or vegan, you may want to start eating more seeds, nuts and leafy green vegetables.”
Sara continued, “In addition, hydrating foods are crucial. Cucumbers, watermelon and leafy greens contain a lot of water and therefore help hydrate the skin from within.
“In order for the skin to remain elastic, maintain a youthful appearance and develop fewer wrinkles, it should always be sufficiently moisturized.”
Interestingly, the expert revealed that a delicious dessert can also have skin-strengthening properties. She recommended stocking up on antioxidant-rich dark chocolate.
“Foods rich in antioxidants are great for fighting free radicals that cause signs of aging on the surface of the skin,” explains the expert.
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“Vitamin C is essential for the production of collagen”
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“Blueberries, dark chocolate and green tea top the list. These antioxidants help protect skin cells long-term while improving their overall appearance.”
Nutritional therapist Lucia Stansbie also shared her thoughts on the best nutritional options for younger-looking skin.
The expert strongly recommends eating foods rich in vitamin C. She explains that this skin-friendly vitamin is essential for collagen synthesis.
For “youthful, radiant skin,” combine foods rich in vitamin C with foods rich in collagen.
She explained, “By combining the two, you maximize your body’s ability to produce and maintain collagen, thereby reducing wrinkles and promoting smoother skin.”
Lucia recommends developing “skin-boosting meals” by combining foods rich in vitamin C – such as oranges, strawberries, kiwi, broccoli and peppers – with collagen-rich foods such as bone broth, chicken and fish.
Her favorite skin-supporting dishes include chicken or baked salmon with broccoli or peppers and a bowl of strawberries for dessert.
She said, “The vitamin C in the broccoli and strawberries helps your body better utilize the collagen in the chicken.”
