Try as some might, we can’t stop time—and nowhere is this more visibly discerning than on the surface of our largest organ, the skin. Why does skin appear to age so rapidly? As we grow older, skin cells regenerate more slowly, making it difficult for the epidermis to repair itself. We also produce fewer hormones with age, which thins skin, leaving it more vulnerable to damage. What’s more, oil-producing glands become less active, resulting in dry, fragile tissue. These effects are exacerbated by environmental conditions such as ultraviolet (UV) radiation, which harms skin proteins and accelerates the visible signs of aging, including blemishes, discoloration, sagging, and fine lines.
While these realities can be upsetting, “the best part of the art of living is to know how to grow old gracefully,” said American philosopher Eric Hoffer—and by this, he did not mean fighting aging skin with chemical creams, Botox injections, and other unnatural, invasive treatments. A healthier approach to growing old is to exercise and eat right.
And eating right is even more important to aging right than previously presumed. New research shows that a diet rich in certain nutrients may prevent and reverse skin aging more effectively than expensive treatments. A study of more than 4,000 women found a strong correlation between aging skin and poor dietary habits, such as getting too few vitamins. Women with above-average intakes of vitamin C and linoleic acid—an omega-6 fatty acid found in plant-based oils—who ate fewer fats and carbohydrates were more likely to have healthier, youthful skin.
“I absolutely believe that how we eat affects our skin and how we age,” says Christine Gerbstadt, MD, a Florida-based nutritionist. “A diet full of healthy, whole foods provides important nutrients and antioxidants to slow the effects of aging and enable cell repair.”
Stock up on the following foods to help your skin stay smooth, supple, and young—no matter your age.
Kiwis have one of the highest vitamin C concentrations of any fruit, with 76 mg in a single kiwi. “Vitamin C is a powerful antioxidant that quenches free radicals, which cause skin damage,” says Sara Braxton Ferrigno, a San Francisco–based nutrition consultant. Vitamin C is also crucial to the production of collagen, a protein that helps maintain skin firmness and prevent sagging. Although the antioxidant is included in many topical creams, some studies say that vitamin C is better absorbed through food that also has citrus flavonoids and other nutrients, like vitamins A and E.
How much to eat: Ferrigno recommends eating two organic kiwis per day (approximately 1 cup).
Berries, particularly raspberries, cranberries, and strawberries, are excellent sources of ellagic acid, an antioxidant that helps protect skin against sun damage. Although UV radiation can cause melanoma, sun exposure also leads to fine lines, discoloration, and age spots. According to research from Korea, ellagic acid protects skin against UV damage by blocking the production of MMP, or matrix metalloproteinase—enzymes that destroy collagen. Ellagic acid has also been shown to reduce inflammation, which hinders skin’s elasticity and can cause redness, puffiness, blistering, and fine lines. All berries are rich in polyphenols, powerful antioxidants that protect the skin from free-radical damage, says Tara Gidus, RD, of Orlando, Florida.
3. White Tea
White tea is sky-high in antioxidants, fights cancer, boosts heart health, and protects skin. Scientists in London discovered that white tea blocked enzymes that break down collagen and elastin—a protein that makes skin elastic and prevents sagging—better than 23 other herbs and plant extracts. “Because white tea is the least processed of all teas, it has a higher level of antioxidants,” says Pittsburgh’s Rita Singer, RD. White, red, black, and green teas are also high in polyphenols, she adds.
How much to drink: Singer recommends at least 2 cups of white tea daily, but some studies suggests sipping as many as 4 to 6 cups a day for optimum benefits.
