At a glance:

Diet and lifestyle matter when it comes to skin health.
Women's skin ages faster than men's.
High Vitamin C, omega-3, and antioxidant foods are anti-inflammatory and help with aging skin.

Wrinkles will inevitably come. There’s no way to avoid all of the variables that affect our skin - we will age. But, there is nothing wrong with pushing the brakes on what we can control, like diet and lifestyle and I’ve always got my eyes open for everything from food and topicals to hacks like red light therapy and Frownies (love them!).

What I can say, without a doubt, is that what we eat has the biggest impact on aging and our skin health.

And, for the record… I feel that aging is a privilege and that it’s all about perspective and attitude which is why I’m sharing this with you. I am that just don’t accept the standard “it’s just what happens when we age - there’s nothing we can do about it.” Nope. If I can stall or flatten out some wrinkles, you better believe I’m going to do it.

*Did you know that women wrinkle faster than men? Not fair, but true because of decreased hormone levels and women have thinner skin than men.

**Freebie**

Here’s a quick “6 Healthy Skin Foods” guide to post on the fridge!

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So, here are some of my top foods that will help nourish your skin and keep you glowing.

1) Fatty Fish: Salmon, Sardines, Anchovy, Mackerel, Herring

Wild-caught salmon is full of anti-inflammatory omega-3 fatty acids, the building blocks of healthy skin cells so it’s #1 on my list. Omega-3s are the darling of the anti-inflammatory fatty acids and studies show them to be beneficial in improving all sorts of inflammatory skin conditions including psoriasis, acne, eczema, and yes…wrinkles.

Like salmon, sardines are loaded with omega-3s that help with skin inflammation. They also don’t have as many toxins compared to bigger fish like tuna and are lower on the food chain.

2) Fruits: Strawberries, Citrus, Kiwi, and Pomegranate

Vitamin C is vital for healthy skin because our bodies cannot make it on its own. It’s necessary for collagen, and collagen is what we need for healthy, wrinkle-free skin. Strawberries and citrus are high in vitamin C and antioxidants that may protect the body from oxidative damage, which can cause fine lines and wrinkles. They’re also rich in polyphenols like anthocyanin that protect against UVA damage.

Pomegranates are popular in skincare products for a reason; they contain vitamins C and E that help with skin texture and oxidative damage, ellagic acid that can protect from UV radiation and sun damage, and catechins, a type of antioxidant that can help stop the breakdown of connective tissue and help to stimulate collagen…just to name a few!

3) Avocados

Loaded with good fat, the monounsaturated kind (oleic acid) is good for your skin. Avocados also have vitamins A, C, and K, and are rich in fiber which most of us need a little more of. Avocados can help keep skin smooth and hydrated, and their high fiber will help your body flush out toxins.

4) Bone Broth

Bone broth is made from bone, skin, ligaments, and cartilage, and guess what they contain? Collagen! And in the words of Dr. Cate Shanahan, author of the book Deep Nutrition, when it comes to staying young and feeling young, collagen is a big deal and the key to youthfulness. Bone broth is also good for the gut and helps you to absorb more nutrients (healthy skin needs nutrients) so sipping on a cup of ginger chicken broth with a meal is a good habit.

5) Nuts

Almonds are high in nourishing vitamin E which protects cells against oxidative damage and reduce the signs of aging. They’re also a good source of monounsaturated fatty acids, fiber, and minerals like magnesium and manganese. Walnuts are high in omega-3s and vitamin E and are not only good for skin health but also brain and heart health - win!

Note on nuts: they are high in phytic acid which binds to minerals like zinc, iron, and calcium, so they should be soaked (+ sprouting is optimal) before you eat them.

6) Seeds

Seeds like pumpkin (pepita) seeds have lots of fiber, vitamins, and minerals. It’s rare that I eat a salad without pumpkin seeds because they’re so good and the extra crunch they give is pretty satisfying.

Chia and Flax seeds are both high in omega-3 fat ALA (alpha-linolenic acid) and are also a good source of magnesium which many of us are deficient in.

What do all of these foods have in common?

They’re all high in vitamin C, essential fatty acids (omega-3), and antioxidants! so if you’re eating for skin health focus on foods high in these nutrients. Of course, there are so many other foods that help to nourish your skin but this list is a good place to start.

Inflammatory foods to steer clear of:

Processed foods (anything “ready to eat” or frozen)
Foods fried in vegetable/seed oils (Canola, safflower/sunflower, peanut)
Grain-fed meats (choose grass-fed)
Soda and high sugar drinks
Trans fats/margarine (hydrogenated/partially hydrogenated oils, vegetable shortening, fried foods, non-dairy coffee creamer, potato chips, microwave popcorn)

The bottom line is to eat whole foods that nourish your body because those same foods will nourish your skin and stay away from overly processed and high sugar foods that cause inflammation.

The best advice I can give is to start now - fine lines can show up as early as 25! So, put in the work now so that you can age your best.

https://www.livescience.com/1054-woman-skin-ages-faster.html