Skin-Nourishing Foods: Smart, Everyday Choices for Healthy, Glowing Skin

By: Linda Robison / Facial Fitness Specialist.

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I’ve worked in health and wellness for years—including my time as a health advisor at the Life Extension Foundation—and one thing I’ve learned is this: your daily food choices can influence how your skin looks, feels, and ages.

The good news? You don’t need pricey products or complicated routines. Just real, skin-nourishing foods you can grab at any grocery store.

You don’t need pricey products—just real food like this that you can grab at any grocery store.

There’s a lot of hype out there, but some nutrients really are proven to help your skin stay strong, smooth, and healthy as you age.

In this guide, I’ll walk you through the ones I rely on—and how to easily work them into your everyday meals.

How food affects your skin as you age

As we get older, collagen production slows down and skin can get drier and less resilient. Food won’t “fix” everything, but it can support your skin from the inside by helping with hydration, skin barrier comfort, and overall resilience.

Quick examples of what nutrients can support: collagen support, antioxidant protection, and a stronger moisture barrier.

One note: areas like the jawline are usually more of a muscle + structure thing. If that’s a concern, my jowl lift without surgery guide can help too.

Color-rich foods that support aging skin

A simple way to support your skin from the inside is to eat a mix of naturally colorful foods. Different colors tend to deliver different plant compounds that support skin resilience and overall skin health over time.

• Red & pink: tomatoes, red peppers, watermelon, strawberries (great everyday antioxidant support)
• Orange & yellow: carrots, sweet potatoes, squash, bell peppers (supports normal skin renewal)
• Green: spinach, kale, broccoli, mustard greens, avocados (collagen support + comfort for dry skin)
• Blue & purple: blueberries, blackberries, purple grapes (skin-cell protection support)
• Pink-ish seafoods: salmon, shrimp, egg yolks (supports elasticity and smoothness)
• Sulfur-rich: garlic, onions, leeks (collagen + keratin support — my grandmother swore by these)

Mix-and-match, not a checklist. Even one or two upgrades a day adds up.

If you’re curious why these foods help your skin—and easy, real-life ways I actually use them—keep reading.

Sulfur-rich foods (like garlic, onions, and leeks)

Sulfur helps your body make collagen and keratin—two proteins that support skin strength and structure as we age. It also plays a role in detox pathways that can help calm skin flare-ups.

I grew up eating garlic and onions in just about everything, thanks to my Polish grandmother. Back then, I didn’t know why she used them—I just liked the flavor.

Now I understand why her skin looked so smooth well into her 80s. These are simple, inexpensive foods with a lot of quiet skin benefits.

My real-life go-to: I roast a big batch of veggies like these once a week. It’s one of the easiest ways to eat more skin-nourishing foods—without having to think about it every day.

ABZ Tip: I roast a big tray of vegetables once a week and always include onions or garlic. It’s one of the easiest ways I know to eat more skin-nourishing foods without thinking about it every day.

Vitamin C (citrus, berries, and peppers)

Vitamin C supports collagen, skin repair, and helps protect against everyday environmental stress like sun exposure and pollution.

You don’t need mega doses or fancy routines. Just getting enough through food—and using it topically—can make a noticeable difference over time.

ABZ Tip: I toss berries into yogurt or oatmeal and add red or yellow bell peppers to salads and quick stir-fries. One or two vitamin-C rich foods a day is plenty.

Plant pigments (carotenoids & lycopene): why color matters

The natural pigments that give fruits and vegetables their bright colors also help protect skin from oxidative stress and collagen breakdown.

Lycopene, found in tomatoes, is especially interesting because cooking makes it easier for your body to absorb. That’s why tomato paste is one of my favorite underrated skin foods. 

ABZ Tip: I also lean on leafy greens like spinach here—I keep frozen spinach on hand and toss it into soups, pasta, or blend it into my skin-clearing smoothies when I want something easy.

Astaxanthin & omega-3s (salmon, shrimp, and eggs)

Astaxanthin and omega-3s help support skin elasticity, hydration, and barrier strength—especially helpful if your skin tends to feel dry or easily irritated.

I don’t eat seafood every day, so I focus on a few meals a week and supplement when needed.

ABZ Tip: Salmon patties, shrimp stir-fries, or eggs are easy ways to work these in without overthinking it.

Vitamin E & healthy fats (avocado, olive oil, and nuts)

Vitamin E and healthy fats help protect skin cells and support moisture—something many of us notice more as skin gets drier with age.

ABZ Tip: I drizzle olive oil over veggies, add avocado to toast or salads, or grab a handful of nuts. Easy upgrades that actually taste good.

Polyphenols & EGCG (green tea, black tea, and grapes)

Polyphenols help protect skin from inflammation, stress, and environmental aging. Green and black tea are simple, affordable sources.

Green tea contains EGCG, which has been studied for skin calming, tone support, and even mild firming benefits. And if you like the idea of green tea on your skin too, here’s my green tea facial cleanser recipe.

ABZ Tip: I drink green or black tea often and sometimes reuse the tea bags as quick, chilled eye compresses. Simple, old-school, and it works.

Foods that may speed up visible aging

These are everyday foods that can quietly work against skin comfort and elasticity over time.

While certain nutrients help protect and renew your skin, some foods can do the opposite—especially when they lead to inflammation, blood sugar spikes, or a sneaky little process called glycation (aka the collagen crinkler).

Back at Life Extension Foundation, glycation was practically a buzzword. And once you learn what it does, it’s easy to see why.

It happens when excess sugar in your bloodstream binds to proteins like collagen and elastin—basically gumming them up so they become stiff and brittle.

The result? Less bounce, more sag. Hello, dullness, fine lines, and crinkly skin.

Common culprits that contribute to skin-aging glycation and inflammation:

• Added sugars (including hidden sugars in sauces, cereal, and “low-fat” snacks)
• Refined carbs like white bread, crackers, baked goods, and pasta
• Fried and processed foods that contain trans fats or oxidized oils
• High-sodium meals (think frozen dinners or takeout) that contribute to puffiness
• Sugary drinks and alcohol, which can dehydrate and inflame skin cells

This doesn’t mean you have to be perfect or cut everything out.
But when you regularly overload on these types of foods, your skin pays the price—especially if you're not balancing them with nutrient-rich choices.

ABZ Tip: Let’s face it—sometimes junk food can be fun. I just balance it out by loading up on skin-friendly meals before I indulge—kind of like topping off your skin’s savings account before a fun little withdrawal. It keeps my skin happier and helps me feel better too.

Easy food swaps to support better skin

Don’t worry—eating better for your skin doesn’t have to be hard or complicated. It’s really just about making small, doable swaps that support your skin from the inside out.

No rules, no pressure—just a few simple ideas you can try when it works for you.

Here are some of my go-to swaps:

• Sugary cereal → Plain Greek yogurt or oatmeal with berries or chia
• White bread toast → Sprouted grain toast with avocado
• Soda or sugary drinks → Iced green tea with lemon
• Potato chips → Roasted chickpeas or air fryer sweet potato chips.
• Candy or baked goods → A few squares of dark chocolate + almonds
• Creamy salad dressings → Olive oil with lemon or balsamic
• Full pasta bowl → Half pasta, half spaghetti squash (My favorite dinner swap—plus a great time to add that garlic!)

These aren’t rules—just easy ways to work in more nutrients without giving up flavor.

ABZ Tip: If I know I’ll be having pizza or something fun later, I try to stick to skin-friendly foods earlier—like veggies, protein, or healthy fats. It’s not about restriction, it’s about balance. Just giving my skin a little support where I can.

Not perfect—just smarter food swaps for skin health

Feeling overwhelmed? Don’t stress—eating for better skin isn’t about being perfect. Just start adding skin-friendly foods where you can and choosing options that nourish your skin instead of working against it.

A good tip to remember? If something’s ultra-processed or has a super long shelf life, it’s probably not doing much for your skin—and might be better as an occasional treat, not a daily staple.

But that doesn’t mean all packaged foods are off the table.

I still use frozen & canned veggies, canned beans, and jarred tomato paste all the time. They’re budget-friendly, nutrient-dense, and often better than skipping the veggies altogether.

Takeaway: Small food choices, big skin difference

You don’t need a perfect diet for better skin. Just a few smart choices, repeated over time, can go a long way.

Whether it’s tossing spinach into your eggs, adding veggies to your pasta, swapping soda for iced green tea, or adding healthy fats to your plate—it all adds up.

Your skin reflects what’s going on inside. So be kind to it. Nourish it. And don’t stress if you’re not perfect—I don’t aim for perfect either. Just progress.

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