Science Behind The Foods and Supplements to Look Younger
Friends, let’s face it: we’d all love to keep that youthful glow as long as possible. What we eat and drink can have a huge impact on how we look and feel. In this post, I share how to feed your body with the right nutrients to promote youthful skin and make your look younger. To achieve youthful skin, the science behind food and supplements to look younger.
Watching our faces change with time can be a tough pill to swallow. Factors like collagen loss, genetics, stress, sleep, hydration, and diet all play a role in determining how fast we age. While we can’t control every factor, small lifestyle tweaks—like managing stress and eating nutrient-rich foods—can help slow the clock and keep our skin looking radiant and healthy.

The Skin-Food Connection
Our skin is a reflection of what’s going on inside our bodies. A diet rich in antioxidants, healthy fats, and essential amino acids can do wonders for skin elasticity, hydration, and overall skin health. On the flip side, fried foods, processed foods, and high sugar foods can promote inflammation and accelerate the aging process. Who wants to look older than we are anyway? Learn the science behind
Skin Health as You Age: What to Expect and How to Care for It
As people get older, their skin changes a lot, and that’s totally normal! Healthy skin for adults doesn’t look the same as it does when you’re younger, but it can still be strong and well taken care of. Here are some things that show your skin is healthy as you age:
- Even tone: You might get some age spots, but your skin’s overall color usually stays pretty consistent.
- Hydrated appearance: Well-cared-for skin still looks soft and smooth, even though older skin doesn’t hold moisture as well.
- Resilience: Even though it’s thinner, healthy skin still protects you from things like the sun and wind.
- Intact barrier function: Your skin still acts as a shield to keep germs out, though it might take longer to heal.
- Minimal irritation: Healthy aging skin doesn’t feel too itchy or uncomfortable.
There are also some changes in older skin that are completely normal and don’t mean anything is wrong:
- Thinner texture: Skin becomes more delicate as you age.
- Increased transparency: It might look a little see-through because there are fewer pigment cells.
- Fine lines and wrinkles: These are totally normal signs of aging.
- Slower cell turnover: Your skin doesn’t refresh as quickly, which can make it look less bright.
By taking good care of your skin, you can help it stay healthy and strong, no matter how old you are!
What Food To Eat For More Youthful Skin- Science Backed
Your skin is a reflection of what you feed your body, and these nutrient-packed superfoods are a delicious way to keep it radiant, hydrated, and youthful. To achieve youthful skin, eat the following foods.
Many of these healthy foods are staples in the diets of people living in the Blue Zones—regions known for longevity and overall health.

Fatty Fish (Hello, Salmon, Tuna, and More!)
Fatty fish like salmon, mackerel, tuna, herring, and sardines are loaded with omega-3 fatty acids.
- Benefits: Reduce redness, boost hydration, and improve elasticity by stimulating collagen production.
- Science Says: Studies show omega-3s reduce skin inflammation and may help conditions like eczema and psoriasis.
- Blue Zone Connection: In Okinawa, Japan, a Blue Zone, seafood is a key part of the diet, contributing to their long, healthy lives.

Citrus Fruits
Oranges, lemons, limes, and grapefruits are vitamin C powerhouses.
- Benefits: Vitamin C supports collagen synthesis, fights oxidative stress, and protects against UV damage.
- Research: A study published in the American Journal of Clinical Nutrition found that higher vitamin C intake was associated with less wrinkling and dryness.
- Tip: Start your day with a glass of lemon water or enjoy a refreshing citrus fruit salad.

Leafy Greens
Spinach, kale, and Swiss chard are loaded with antioxidants like vitamin E, beta carotene, and folate. These are some of the best vegetables to eat.
- Benefits: Protect skin cells from UV damage and free radicals, while promoting a healthy glow.
- Research: Research on Japanese women’s skinhealth revealed that increased consumption of green vegetables correlated with less pronounced crow’s feet wrinkles. Given that inflammation is associated with skin aging processes, the anti-inflammatory properties of leafy greens may help slow down skin aging.
- Fun Fact: These greens are staples in the Mediterranean diet, another Blue Zone-inspired way of eating.

Red Bell Peppers
These vibrant veggies pack a punch with more vitamin C than oranges!
- Benefits: Promote collagen production, combat free radicals, and reduce the appearance of wrinkles.
- Science Says: Capsanthin, a carotenoid in red bell peppers, has been shown to have anti-aging properties.
Dark Chocolate
Good news for chocoholics! Dark chocolate (70% cocoa or higher) is a treat for your skin.
- Benefits: Antioxidants in cocoa improve blood flow, enhance skin hydration, and boost elasticity.
- Research: A study in The Journal of Nutrition found that cocoa flavanols can protect the skin against UV-induced damage.
- Tip: Stick to one or two small squares daily to reap the benefits without overindulging.

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Green Tea
Sip your way to glowing skin with antioxidant-packed green tea.
- Benefits: Polyphenols reduce inflammation, fight free radicals, and even protect against UV damage.
- Science Says: EGCG (epigallocatechin gallate) in green tea has been shown to improve skin elasticity and reduce redness.
- Blue Zone Connection: Matcha, a powdered form of green tea, is a daily ritual in Okinawa.

Olive Oil
This Mediterranean staple is a must-have for glowing skin. Use olive oil instead of seed oils. Seed oils like soybean, canola, sunflower, and corn oil are often highly processed and contain high levels of omega-6 fatty acids. Omega-6 balance, leading to chronic inflammation—a key driver of skin aging, acne, and other health issues.
- Benefits: Wholesome fats and free radical fighters reduce inflammation, support skin barrier function, and improve texture.
- Research: Olive oil is rich in squalene, which helps protect against photoaging.
- Blue Zone Connection: It’s a cornerstone of the Sardinian diet, where locals live exceptionally long and healthy lives.

Cashews and Other Nuts
Nuts like cashews, almonds, and walnuts are packed with skin-friendly nutrients like zinc, vitamin E, and omega-3s.
- Benefits: Fight oxidative stress, improve texture, and support hydration.
- Science Says: Regular nut consumption has been linked to reduced inflammation and improved skin elasticity.
Flaxseeds and Chia Seeds
These tiny seeds are big on benefits.
- Benefits: Omega-3s strengthen the skin barrier and lock in hydration, while fiber supports gut health, which benefits the skin.
- Research: Improved skin hydration and smoothness: A 12-week study on women with sensitive skin found that flaxseed oil supplementation led to improvements in skin smoothness and hydration, while reducing skin sensitivity and roughness
- Fun Fact: Ground flaxseeds are easier for your body to digest and absorb.

Berries: Tiny But Mighty for Your Skin
Raspberries, blueberries, and strawberries are antioxidant-rich superstars.
- Benefits: Fight inflammation, protect against free radicals, and reduce wrinkles and dullness.
- Research: Studies suggestthe anthocyanins in berries help improve blood circulation, promoting a natural glow.
- Bonus: Low on the glycemic index, they help prevent breakouts by keeping blood sugar stable.
Whole Grains
Quinoa, oats, and brown rice are rich in fiber and nutrients like selenium and zinc.
- Benefits: Support gut health and reduce skin inflammation.
- Research: In a study published in Nutrients in 2018, highlights the importance of phenolic acids found in whole grains. These grains act as powerful antioxidants protecting skin cells from oxidative damage. The review also notes that whole grains are rich in essential vitamins, minerals, and phytochemicals that contribute to overall skin health.
- Tip: Swap refined carbs for whole grains to keep your skin and body happy.

Fermented Foods
Yogurt, kefir, sauerkraut, and kimchi are rich in probiotics.
- Benefits: A healthy gut microbiome can reduce inflammation and improve skin clarity.
- Research: A Stanford study found that a 10-week diet rich in fermented foods enhanced gut microbiome diversity and decreased molecular signs of inflammation. This improvement in gut health may indirectly benefit skin health through the gut-skin axis.
- Science Says: Gut-skin axis research shows a direct connection between gut health and conditions like acne and eczema.
Avocados
Avocados are loaded with healthy fats, vitamin E, and biotin.
- Benefits: Hydrate and nourish the skin from the inside out, reducing dryness and wrinkles.
- Research: A 2022 study from UCLA Health published in the Journal of Cosmetic Dermatology found that daily consumption of one avocado for eight weeks significantly increased skin elasticity and firmness in the forehead area of healthy women
- Blue Zone Connection: In Costa Rica’s Nicoya Peninsula, avocados are a dietary staple among centenarians.

Carrots and Sweet Potatoes
These vibrant veggies are rich in beta carotene, a precursor to vitamin A.
- Benefits: Protect against sun damage, promote even skin tone, and reduce inflammation.
- Research: A study, conducted by researchers at Samford University, provides the most up-to-date and direct evidence of the benefits of carrots for skin health. While this study focused on carrots, it also provides insights into the potential benefits of sweet potatoes, as both are rich sources of beta-carotene.
- Research: Vitamin A has been shown to improve skin cell turnover, reducing signs of aging.
Tomatoes
Tomatoes are packed with lycopene, a potent free radical fighter.
- Benefits: Protect against UV damage, reduce redness, and improve skin texture.
- Research: A 2023 study published in the Journal of Cosmetic Dermatology found that a 3-month supplementation with Lycomato, a tomato-derived oral supplement, improved various aspects of skin conditions. In addition, Sunburn protection: Research has shown that people taking a lycopene mixture had 33% more protection against sunburn, equivalent to a sunscreen with a low SPF.
- Tip: Cooked tomatoes (like in sauces) provide even more bioavailable lycopene.
What We Can Learn from Blue Zones
People in Blue Zones—like Okinawa, Japan, and Sardinia, Italy—live longer, healthier lives with glowing skin to match. Their diets are rich in fresh, nutrient-dense foods like fatty fish, leafy greens, olive oil, and fermented foods, proving that what you eat plays a key role in skin health and overall well-being.
Incorporate these superfoods into your meals, and you’ll be nourishing your skin while taking a page from the longevity playbook. Which one will you add to your grocery list this week?
Boost Your Skin’s Glow with These Supplements
Taking care of your skin from the inside out can be as simple as adding a few key supplements to your routine. Here are some tried-and-true favorites, plus a few trendy picks that can make a real difference.
1. Multivitamins
Think of a good multivitamin as your skin’s insurance policy. Vitamins A, C, D, and E, along with minerals like zinc and selenium, are all superstars for keeping your skin healthy and glowing.
- Why it works: These nutrients help your skin repair itself, stay hydrated, and fight off damage.
- Pro tip: Look for one that covers 100% of your daily needs—and make sure it’s high quality!
2. Collagen
Collagen has become the “it” supplement, and for good reason. Adding collagen to your routine can help your skin stay firm, plump, and hydrated.
- Why it works: Collagen supports elasticity, reduces fine lines, and keeps your skin looking youthful.
- Pro tip: Mix unflavored collagen powder into your morning coffee or smoothie for an easy glow boost.
3. Green Powders
Feeling like your veggie game could use a boost? Green powders are loaded with nutrient-packed greens like spirulina and wheatgrass. These powders are like a superfood facial for your insides.
- Why it works: The antioxidants and chlorophyll help detox your body, which can mean clearer, brighter skin.
- Pro tip: Add a scoop to water or juice, but avoid ones with added sugars or artificial junk.

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4. Omega-3s
Dry skin or redness? Omega-3 fatty acids can help with that. Whether you get them from fish oil or a plant-based source like algal oil, these essential fats are a lifesaver.
- Why it works: Omega-3s lock in hydration, reduce puffiness, and even help with acne.
- Pro tip: If you don’t love fishy smells, go for a lemon-flavored option.
5. Vitamin C
Want brighter, more even-toned skin? Vitamin C is your go-to. It’s a powerful antioxidant that also boosts collagen production.
- Why it works: It fades dark spots, protects against sun damage, and keeps skin firm.
- Pro tip: Pair it with vitamin E for double the antioxidant power.
6. Probiotics
A happy gut = happy skin. Probiotics can help balance your microbiome, reducing swelling and breakouts. Your gut and skin are deeply connected, often referred to as the “gut-skin axis.” A healthy gut microbiome can work wonders for your complexion:
- Why it works: They’re great for calming conditions like acne and eczema while promoting that elusive glow. A balanced gut microbiome is key to healthy skin. Probiotics, found in fermented foods like yogurt and sauerkraut, help reduce inflammation and improve skin conditions.
- Pro tip: Prebiotic-rich foods like garlic and bananas nourish these good bacteria, supporting gut health and, in turn, promoting a clearer, more radiant complexion.
- 7. Green Tea Extract
This antioxidant-rich extract can work wonders for your skin—and it’s not just for drinking.
- Why it works: It fights inflammation and protects against UV damage.
- Pro tip: Look for green tea supplements that mention “EGCG” (the magic ingredient).

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8. Zinc
Struggling with acne? Zinc might be your secret weapon. It’s amazing at calming and speeding up skin healing.
- Why it works: Zinc helps control oil production and reduces redness.
- Pro tip: Pair it with a meal to avoid an upset stomach.

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9. Turmeric (Curcumin)
If your skin is prone to redness or irritation, turmeric is a must-try.
- Why it works: It’s a natural anti-inflammatory that can help soothe and heal.
- Pro tip: Take it with black pepper to boost absorption—science says so!

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10. Hyaluronic Acid
You’ve probably seen this ingredient in your favorite serums, but did you know you can take it as a supplement?
- Why it works: It hydrates your skin from the inside out, reducing dryness and smoothing fine lines.
- Pro tip: Combine it with ceramides for next-level hydration.
Foods to Avoid
- Fried Foods These are often cooked in unhealthy oils that can promote inflammation and accelerate the aging process. Your skin will thank you for skipping the fries.
- Processed Foods Loaded with preservatives and lacking in nutrients, these can cause oxidative stress and inflammation, both of which contribute to skin aging.
- High Sugar Foods Sugar can damage collagen and elastin—the proteins that keep your skin firm and youthful. Try satisfying your sweet tooth with fruits like berries instead.
- Processed carbohydrates, such as white bread, pizza crust and pasta, can damage the skin’s collagen and lead to wrinkles.
- Alcohol. Women should limit alcohol consumption to one beverage a day, and men should limit themselves to two glasses. Stick to red wine if you can for the good antioxidants.
Bonus Tips for Healthy Skin Elasticity
- Stay hydrated! Drinking plenty of water supports skin hydration and keeps your complexion glowing. Staying hydrated is crucial for skin health. Water helps maintain skin moisture and elasticity, preventing dryness and flakines.
- Protect your skin from UV radiation by using sunscreen daily.
- Get plenty of sleep to allow your skin to repair itself overnight.
Let’s Glow, Gal Pals!
By eating antioxidant-rich foods, healthy fats, and colorful fruits and vegetables, you’re not just supporting your body’s overall health—you’re also keeping your skin looking radiant and youthful. So go ahead, indulge in some fatty fish, sip that green tea, and savor a square of dark chocolate. Your skin will thank you!