6 Foods That Can Help Slow the Effects of Aging on the Skin
Wellness & SelfcareSkin Care

6 Foods That Can Help Slow the Effects of Aging on the Skin

6 Foods That Can Help Slow the Effects of Aging on the Skin
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Published on September 16, 2026
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While no food can prevent skin aging, certain nutrients may support skin hydration, collagen production, and elasticity.

“Diet is just one of many factors, however,” says Lawrence Green, MD, a board-certified dermatologist in private practice in Rockville, Maryland. Sun damage, exposure to pollution and smoke, illnesses that stress the immune system, and lack of sleep also contribute to aging skin, he adds.

Still, there are superfoods for skin health that may help you maintain healthier, more youthful-looking skin for longer.

Here are seven of the best foods for skin aging.

1. Avocado

Avocados are abundant in monounsaturated fatty acids (MUFAs), vitamin E, lutein, and carotenoids. These nutrients can have numerous benefits for the skin, according to research, including the potential to improve skin elasticity.

 “Elasticity is like a bounce-back — it’s the ability for the skin to stretch and then return to its original shape,” says Ksenyia Kobets, MD, the director of cosmetic dermatology at Montefiore Einstein Advanced Care in Elmsford, New York.
Avocados also contain antioxidants called carotenoids that may help protect skin from sun-related damage by helping make the skin more resistant to UVB damage and sunburn and by reducing levels of inflammation. Research on humans and animals suggests that these benefits keep skin healthy because oxidative stress from sun damage and inflammation contribute toward wrinkles and pigment changes, and can also damage skin’s collagen and elasticity.

2. Flaxseed

Flaxseed is a source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which studies have shown strengthens the skin barrier by reducing skin inflammation and improving hydration.

“Flaxseeds contain omega-3s, which also have been shown to reduce biologic aging,” Green says. “Foods rich in omega-3 and omega-6 fatty acids are less inflammatory and can help improve things like dryness, aged skin from the sun, and wrinkles.”

Older research involving 26 women with sensitive skin found that supplementing with flaxseed oil led to skin improvements, including an increase in skin smoothness and hydration and a decrease in skin sensitivity.

 But Dr. Kobets cautions that this study used concentrated flaxseed oil versus whole or ground flaxseeds, so it’s not a direct comparison, and further high-quality research is needed to confirm the findings.
To incorporate flaxseed into your diet, try adding a tablespoon of ground flaxseed (which is easier to digest than whole flaxseed) to your morning cereal, smoothie, or yogurt.

3. Fatty Fish

Fatty fish such as salmon and mackerel are other sources of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which can protect against UV-related sun damage.

Salmon is also one of the few dietary sources of the antioxidant astaxanthin.

 Astaxanthin has anti-inflammatory properties and may improve skin moisture levels and elasticity, reduce wrinkles, and overall potentially improve signs of aging.

 Much of the research on astaxanthin has examined supplements rather than salmon itself, however, and the doses studied are much higher than you’d get from a serving of salmon, Kobets says.

“It is reasonable to say that some of the [astaxanthin] compound is absorbed [when eating salmon], but that does not translate into saying that eating salmon can reproduce the skin effects seen with a concentrated supplement,” she says. “I still absolutely recommend salmon as part of a healthy diet because it provides protein, omega-3 fatty acids, and other important nutrients that support overall health.”

4. Berries

Berries are rich in antioxidants such as resveratrol, which can help protect skin from oxidative damage caused by UV exposure and pollution, both of which can contribute to premature skin aging.

Another such antioxidant is vitamin C, which can be found in high amounts in strawberries, with 58.8 milligrams (mg) per 100 grams (g) of fresh fruit, blackberries (with 21 mg per 100 g), and raspberries (with 26.2 mg per 100 g).

 Foods rich in vitamin C have been shown to aid in collagen production and delay signs of skin aging, according to research.

Blueberries are another berry to add to your diet, as they have been shown to have an anti-inflammatory effect. Some animal and lab studies suggest blueberries may increase skin hydration and elasticity, but more human studies are needed to be sure. Skin hydration is important because it keeps the skin looking plump and young, Dr. Kobets says.

Blueberries can also improve the gut microbiome, which may help with skin aging by improving symptoms of atopic dermatitis (eczema) through a process of increasing levels of certain good bacteria, Faecalibacterium prausnitzii. Low levels of this bacteria have been linked with skin diseases such as eczema. More studies looking specifically at how blueberries affect various skin disorders are needed to confirm these findings.

5. Kiwi

Vitamin C is also commonly found in kiwi.

 This vitamin can be helpful for collagen production.

 Collagen is a protein that helps skin stay firm and able to hold its structure, is involved with replacing dead skin cells, and helps new skin cells grow.

One small study looked at the effect of eating two kiwis a day, which added 250 mg of vitamin C daily. Participants, who had low vitamin C levels before the study, had greater skin density and thickness and increased epidermal cell proliferation, meaning the skin cells on the surface of the skin were turning over at a faster rate. Larger trials with more participants are needed to confirm these results.

6. Sweet Potatoes

Sweet potatoes are another food that may be promising in supporting skin health. They’re rich in antioxidants, including beta‐carotene, vitamin C, vitamin A, anthocyanins, and flavonoids, which may help combat oxidative stress, one factor involved in skin aging.

The antioxidant beta-carotene, which is found in sweet potatoes, may offer skin protection, as it can limit UV damage and associated signs of aging.

 Though it shouldn’t replace sunscreen, adding sweet potatoes to your diet may still be worthwhile, as sun damage can be responsible for up to 90 percent of noticeable skin changes associated with aging.

Sweet potatoes may even promote collagen production, according to one review, though most of the research comes from animal or lab studies and hasn’t been studied extensively in humans.

 In other words, don’t think of them as central to your anti-aging regimen quite yet.

Sweet potatoes are worth eating because they are nutritious, and though the research connecting them with collagen production is plausible and interesting, it hasn’t yet been clinically proven, Kobets adds.

Try sweet potatoes roasted, in soups, or added to salads.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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