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Everyone desires smooth, glowing skin, and your diet plays a vital role in achieving that goal. While no single food can erase the signs of time overnight, a scientifically balanced Healthy Diet can gradually improve your skin’s texture. You might already be familiar with the basic principles: incorporate nutrient-rich foods—such as fruits, vegetables, whole grains, nuts, fish, and other high-quality lean proteins—into your meals; maintain variety to ensure your body receives essential vitamins and minerals; and don’t overlook other factors like sufficient sleep, regular exercise, and sun protection.

Nutrition expert Elisa Zied, author of Young in a Week, explains, “These combined approaches can make you look and feel younger both inside and out.”

1. Oatmeal

New York dermatologist Debra Jaliman, author of The Skin Rules, recommends, “I suggest choosing complex carbohydrates like oatmeal because they have a low glycemic index.” This term refers to foods that do not spike blood sugar levels as rapidly as refined bread, white rice, or pasta. Dr. Jaliman further explains, “High glycemic index foods can trigger acne and wrinkles.” Moreover, oatmeal contains natural plant compounds that protect skin cells from damage while soothing inflammation or discomfort.

Other whole grains such as cracked wheat, barley, and brown rice are also worth trying.

2. Oranges

Oranges boast high water content, which helps hydrate skin and body cells, according to Zied. A large orange is rich in vitamin C—a key nutrient for collagen production that maintains skin firmness and elasticity. Overall, fruits and vegetables provide significant benefits for skin health. It’s best to choose a variety of colorful produce to capture a wide spectrum of nutrients.

Additional options include pink grapefruit, tomatoes, and parsley.

3. Avocados

Avocados are abundant in monounsaturated fats, which help lock in skin moisture. Zied explains that these healthy fats also enhance the absorption of vitamins and other nutrients, ensuring your skin remains at its best. Consider using avocado as a substitute for high-fat salad dressings or mayonnaise. “Its creamy, smooth texture is highly satisfying even in small amounts,” she adds.

Other beneficial alternatives include olive oil, walnuts, and macadamia nut oil.

4. Lean Beef

“Lean beef, such as top sirloin steak, is an excellent source of high-quality protein,” says Zied. Protein is the building block for collagen, making it essential in the fight against aging. She recommends consuming lean beef 2–3 times per week, with servings of 2–4 ounces, while incorporating other lean protein sources on other days. When cooking, avoid frequent flipping to prevent excessive heat. Zied cautions, “Over-grilling until charred produces harmful chemicals that can diminish beef’s anti-aging benefits.”

Other excellent protein alternatives include eggs, chicken, tofu, legumes, and fish.

5. Brussels Sprouts

Brussels sprouts are loaded with skin-friendly vitamins A and C, as well as folate. Vitamin C supports collagen production, while vitamins A and folate may help mitigate sun damage—although proper sun protection remains essential. If the taste of boiled Brussels sprouts isn’t appealing, try lightly roasting them with olive oil for a more enticing flavor.

Other recommended vegetables include kale, mustard greens, broccoli, and cauliflower.

6. Salmon

Salmon is a top pick for obtaining healthy omega-3 fatty acids in your diet. Research suggests that omega-3s from fish can help inhibit the growth and spread of skin cancer cells. It is advisable to enjoy at least two servings of salmon per week (about 3 ounces per serving). For a balanced nutritional profile, try pairing grilled salmon with whole grains like brown rice or a barley salad.

Other omega-3-rich options include flaxseeds, chia seeds, walnuts, mackerel, sardines, fortified milk, and eggs.

7. Grapes

Grape skins contain resveratrol, a compound with anti-inflammatory properties. Dr. Jaliman notes, “Many people believe it can slow the aging process and may help counteract the effects of UV and sun damage. However, sun protection remains indispensable.”

Other alternatives that offer similar anti-aging benefits include boiled peanuts and cocoa powder.

Embrace these seven powerhouse foods as part of your journey toward a vibrant, youthful appearance. Integrating them into your daily routine—alongside a balanced Healthy Diet and proper Skin Care practices—can help you achieve long-term anti-aging benefits, superior Nutrition, and lasting Beauty.