By Bianca Mendez
They say you are what you eat—so why not nosh on these dermatologist-recommended foods that will improve your face?
I always can tell just by looking at my skin that I need to step up my diet game. When I see a blemish pop up or a rash-like patch of pimples (cute, I know), it's usually a sign that I've indulged too much on coffee, alcohol. Guilty. This made me reverse the situation though and ask a logical but overlooked question: If what we eat shows up on our skin, then which foods will help us look 10 years younger or solve pimple problems faster than some Cetaphil?
So, I asked the skin pros to share their go-to foods for boosting collagen, fighting wrinkles, and in general, giving you a healthy glow. Incorporating these foods into your dietary routine can help you skip the Valencia filter and be straight up .
They say you are what you eat—so why not nosh on these dermatologist-recommended foods that will improve your face?
I always can tell just by looking at my skin that I need to step up my diet game. When I see a blemish pop up or a rash-like patch of pimples (cute, I know), it's usually a sign that I've indulged too much on coffee, alcohol. Guilty. This made me reverse the situation though and ask a logical but overlooked question: If what we eat shows up on our skin, then which foods will help us look 10 years younger or solve pimple problems faster than some Cetaphil?
So, I asked the skin pros to share their go-to foods for boosting collagen, fighting wrinkles, and in general, giving you a healthy glow. Incorporating these foods into your dietary routine can help you skip the Valencia filter and be straight up .
1. Salmon
Salmon is rich in antioxidants that calm inflammation, says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. "The free fatty acids serve as building blocks for healthy skin cells." How, exactly? "Since our bodies don't have the ability to produce the fatty acids, [eating them] helps reinforce your skin's barrier, and keeps moisture in and irritants out," adds Dr. Leslie Baumann, certified board dermatologist and Founder of Baumann Cosmetic&Research Institute. She recommends eating wild salmon over farm-raised for an optimal dose of omega-3s.
2. Watermelon
"Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes," says Baumann. "And because watermelon is low in sugar—well, compared to many other fruits—you don't have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles."
3. Green Tea
"Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne," says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. "It's great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment."
4. Tomatoes
Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group. Eats all of the tomatoes.
5. Carrots
"This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A...which also happens to be a form of the main active ingredient in Retin-A," says Baumann. "This vitamin has been found to decrease the skin's oil production, and there's also some evidence that it can improve psoriasis."
Salmon is rich in antioxidants that calm inflammation, says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. "The free fatty acids serve as building blocks for healthy skin cells." How, exactly? "Since our bodies don't have the ability to produce the fatty acids, [eating them] helps reinforce your skin's barrier, and keeps moisture in and irritants out," adds Dr. Leslie Baumann, certified board dermatologist and Founder of Baumann Cosmetic&Research Institute. She recommends eating wild salmon over farm-raised for an optimal dose of omega-3s.
2. Watermelon
"Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes," says Baumann. "And because watermelon is low in sugar—well, compared to many other fruits—you don't have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles."
3. Green Tea
"Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne," says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. "It's great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment."
4. Tomatoes
Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group. Eats all of the tomatoes.
5. Carrots
"This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A...which also happens to be a form of the main active ingredient in Retin-A," says Baumann. "This vitamin has been found to decrease the skin's oil production, and there's also some evidence that it can improve psoriasis."
6. Avocados
There's a reason why avocados are a popular ingredient for face masks. "Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients," says Papantoniou. Seriously, is there anything this fruit can't do?
7. Olive Oil
"About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost," says Marie Jhin, M.D., certified board dermatologist and author of Asian Beauty Secrets. "The antioxidant polyphenols in olive oil could also quench damaging free radicals."
8. Walnuts
Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. If you're wondering what the heck is collagen, it's a protein that helps improve the skin's elasticity, preventing sagging and ultimately leaving your skin plump and youthful. Walnut's rich omega-3 content also helps reduce stress and diminish the risk of heart disease.
9. Oranges
Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!
10. Kale
This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.
11. Almonds
Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin's defense against skin cancer. "Studies also suggest that vitamin E consumed orally can increase its levels on the skin's surface, which is good news for those with dry skin," Baumann adds.
There's a reason why avocados are a popular ingredient for face masks. "Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients," says Papantoniou. Seriously, is there anything this fruit can't do?
7. Olive Oil
"About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost," says Marie Jhin, M.D., certified board dermatologist and author of Asian Beauty Secrets. "The antioxidant polyphenols in olive oil could also quench damaging free radicals."
8. Walnuts
Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. If you're wondering what the heck is collagen, it's a protein that helps improve the skin's elasticity, preventing sagging and ultimately leaving your skin plump and youthful. Walnut's rich omega-3 content also helps reduce stress and diminish the risk of heart disease.
9. Oranges
Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!
10. Kale
This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.
11. Almonds
Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin's defense against skin cancer. "Studies also suggest that vitamin E consumed orally can increase its levels on the skin's surface, which is good news for those with dry skin," Baumann adds.