One of the easiest and least expensive ways to slow down skin aging and look younger longer, is to eat a skin healthy diet.  Studies have revealed that people whose diets are rich in good sources of protein, vegetables, fruits, essential fatty acids, nuts, and multi-grain breads, are less likely to wrinkle than those eating red meat, saturated fats, and sugary foods.  Below are the foods you should be eating consistently if you truly want to slow skin aging. 


The skin is made up of protein and requires a constant source of it to efficiently repair itself and remain healthy.  The two best sources of protein for keeping your skin looking its best are fish and turkey.


Fish is an essential element of a skin healthy diet because of the many benefits it provides.  It serves as an excellent source of protein and essential fatty acids.  The best type for skin health are the cold-water, oily varieties such as wild salmon, sardines, anchovies, and tuna.


Turkey is also an excellent source of quality protein.  A 4-ounce serving provides 65.1% of the daily value of protein required by our bodies.  In addition to being a very good source of protein, turkey provides us with the mineral, selenium and the vitamins B-6 and niacin.  Selenium has been shown to enhance DNA repair and activate the mechanisms the body uses to eliminate worn out cells.  Vitamin B-6 and niacin are both important in the body’s processing of carbohydrates.



Green and brightly colored vegetables should be a part of you skin healthy diet because they are an excellent source of the antioxidant vitamins A and C.  Spinach, squash, leaf lettuce, carrots, and sweet potatoes are high in vitamin A.  Tomatoes, bell peppers, and broccoli are loaded with vitamin C which is important in the synthesis of collagen as well as being an antioxidant.  A diet rich in antioxidants will neutralize free radicals and help protect your skin from aging.


Like vegetables, fruits also provide high levels of antioxidants.  We all know that citrus fruits such as oranges and grapefruit supply us with the vitamin C that is essential for strong connective tissue.  But don’t forget about the benefits of other fruits.  For instance,  papaya, mango, and cantaloupe contain high levels of vitamin A.  Last, and certainly not least, are the berries.  Berries are an excellent source of vitamins and phytochemicals which may help to slow down the aging process because of their anti-inflammatory properties.  A cup of strawberries supplies over 100 milligrams of vitamin C, almost as much as a cup of orange juice.  Consumption of blueberries and raspberries will make a difference in the health of your skin, too.  Red grapes, raspberries, blueberries, mulberries, and cranberries all contain resveratrol, a substance that activates enzymes that have the potential to repair DNA.

Whole grains

Breads and cereals of this type are important to a healthy skin diet because they provide substantial amount of B vitamins, vitamin D, and the minerals zinc and selenium.  Whole grains are low-glycemic index carbohydrates that are digested slowly and help to maintain stable blood sugar levels.  Unstable sugar levels have been linked to inflammation, and hence, skin aging. More on the detrimental effects of sugar.


Contrary to what some may believe, the consumption of fats and oils are essential to a healthy diet.  They simply need to be the right types:

Omega-3 Fatty Acids

Omega-3 fatty acids are known to contribute to skin health.  Good natural sources of omega-3 include cold-water, oily fish (salmon, tuna, cod, and mackerel), walnuts, flaxseeds, pumpkin seeds, and canola oil.

Monounsaturated Fats

Monounsaturated fats such as those found in olive oil, nuts, and avocados are also known to benefit the skin.

A healthy diet is important to every part of our bodies including our skin.  The above skin healthy diet will provide all of the elements necessary to keep you looking and feeling your best.