Anti-Aging Skin Tightening Foods for the Face

There is truth to the adage that “you are what you eat,” and skin health is no exception. Although we often forget, our skin is the most visible body organ. Over time, the skin’s delicate tissues become damaged by environmental factors, such as stress, pollution and sun damage, and signs of aging become visible. Fortunately, the fountain of youth is not out of reach. Here is a rundown of the foods you should be eating to maintain your skin’s healthy and youthful appearance.

Leafy Green Vegetables

Leafy green vegetables, such as spinach, kale, and collard greens, are rich in vitamin K and lutein. Vitamin K is a known anti-inflammatory nutrient that helps with blood clotting and reduces the presence of dark circles. Vitamin K also promotes the healthy healing of the skin, especially after cosmetic procedures. Lutein, on the other hand, is an antioxidant that keeps your skin hydrated and elastic by shielding it from wrinkle and cancer-causing UV rays. Choosing leafy greens that are crisp in texture and vibrant in color ensures that your vegetables contain the highest possible amounts of these skin-loving nutrients.

Orange and Red Fruits and Vegetables

Bell peppers, apricots, and carrots are more than just visually appealing. Orange and red-hued fruits and vegetables naturally contain high levels of beta carotene – after all, the term gets its name from the Latin word for “carrot.” When consumed, the body converts beta carotene into vitamin A. While excess consumption of vitamin A is toxic to the human body and can even cause skin discoloration, proper levels of this essential vitamin help improve the skin’s complexion and control oil production in skin cells. Vitamin A also stimulates healthy collagen growth, which diminishes signs of aging like wrinkles and fine lines. Additionally, the antioxidant properties of beta carotene improve the body’s immune response by protecting it from free radicals.

Green Tea

Your daily nightcap just gained some more muscle. The numerous antioxidants found in green tea ward off free radicals and protect skin from sun damage. One particular antioxidant, EGCG, has anti-inflammatory properties that protect and repair skin cells and restore skin’s youthful glow and texture. Finally, vitamin E found in green tea keeps the skin properly hydrated. Green tea is becoming an increasingly popular ingredient in skincare and beauty products, so finding a way to incorporate it into your daily regimen has become even easier.


Luscious, creamy avocados are not only delicious to eat and naturally hydrate the skin, they are also rich in vitamin C, vitamin E, and magnesium. The antioxidant qualities in vitamin C stimulate collagen and elastin production, which help keep your skin texture firm, evenly-toned, and radiant. Vitamin E protects delicate skin from the sun’s harmful UV rays, and as a result slows down the aging of the skin and reduces the appearance of wrinkles.  Magnesium is a popular anti-stress nutrient that improves the quality of sleep and in turn yields well-rested and healthy-looking skin. Finally, the omega 3 fatty acids found in avocados have been shown to promote skin-loving gut bacteria, help fight pimples associated with acne, and add another layer of sun protection for the skin.

Fatty Fish

Fatty fish contains two different omega 3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – that prevent skin damage from UV rays, calm signs of aging and inflammation and regulate the skin’s oil production abilities. Studies have even shown that fish oil may help with weight loss and reduce the risk of cancers unrelated to melanoma. Fish oil supplements are an easy yet powerful way to include this nutrient outside of a person’s diet. Those who cannot consume fish due to health or dietary reasons can find these healthy fats in other foods, such as flax seeds, almonds, and walnuts.

Citrus Fruits

Fruits belonging to the citrus family have long been known for their high concentrations of vitamin C. This essential vitamin promotes collagen production, which increases skin elasticity, improves skin texture, and reduces the appearance of wrinkles. Vitamin C is so crucial to skin health that a deficiency of the vitamin causes the skin to appear thin and weak. It is no wonder why so many skin treatments today include vitamin C.


Berries are a great source of antioxidants called polyphenols, which tighten, brighten, and smooth out wrinkles. The three main types of polyphenols found in berries are flavonoids, lignans, and phenolic acids. These special antioxidant compounds, which naturally help protect the fruits against environmental stressors, do the same for the skin by protecting it from pollutants. From conventional berries like strawberries and blueberries to more exotic berries such as acai and goji berries, there is enough diversity in the berry world to keep the palate happy. Although the tart sweetness of berries makes them tasty enough to consume, many skincare lines have also begun to include different berries in their product offerings.


Beets are a popular root vegetable recognized for their distinct reddish-purple color. This colorful vegetable is packed with skin-friendly carotenoids, folate, and vitamin C, and other nutrients. This symbiosis of nutrients has been shown to soften the skin, increase collagen production, and reduce pigmentation issues or in other words slow down the signs of aging. Recent studies have even shown beets to be an effective treatment for acne. While beets are typically cooked before they are eaten or incorporated raw into salads, experts claim that juicing is the best way to ensure that their nutrients remain as intact as possible. Those who are not fond of the natural flavor of beets can easily mix them alongside other healthy foods to help make the vegetable more palatable.

Concluding Thoughts

Healthy skin begins from within. While there are many supplements and topical solutions on the market that contain the essential vitamins and nutrients for skin health, getting these nutrients through a diet filled with healthy foods still remains the preferred method of intake to keep your skin in its best shape. All of these superfoods work in the body over time to promote overall health, and their benefits are most visible when combined with a healthy lifestyle.

Superfoods for healthy skin

We all know the phrase “You are what you eat”, and this is so true when it comes to taking care of your skin. Your skin NEEDS the vitamins and minerals that come from superfoods to keep itself looking its best and to fight free radicals that cause it to age prematurely.

Unfortunately, we live in a world where processed and junk food engulf us and is very difficult to maintain a healthy diet. These foods are high in sugar and fiber-free fats and cause the skin to look dull, dry and aged. In addition, greasy and oily foods like deep fried chicken and pizza clog the skin’s pores. Most importantly, poor nutrition weakens the immune system, making it harder for the skin to regenerate skin cells.

The good news is that superfoods ARE AVAILABLE and once you make the decision to take control of your health you can slowly but surely start to change your diet. Remember not to be too hard on yourself. Rome wasn’t built in a day and taking it one step at the time is always better than drastic measures that don’t last.

So the first thing you want to do is to put in your body vitamins and nutrients which help it keep healthy and strong. Vitamin C, E and A are a great start!

Vitamin C: Vitamin C can be found in citrus fruits, strawberries, bell peppers and more. Vitamin C is a powerful anti-oxidant and an ascorbic acid that plays a critical role in the formation of collagen. Collagen is responsible for the elasticity of the skin and replaces dead skin cells. Once you increase your intake of vitamin C, your body will be able to more easily produce new collagen which will slow down the signs of aging.

Vitamin E: Vitamin E is available in almonds, spinach, sweet potatoes, avocados etc. The vitamin is an effective anti-oxidant that rejuvenates the skin. It is also effective in treating age spots and other pigmentation concerns such as dark circles under the eyes.

Vitamin A: Beef liver, carrots, kale and spinach contain high levels of vitamin A. Vitamin A stimulates the growth of skin cells and rejuvenates it by balancing sebum production. Sebum is a natural oil produced by the skin. If the production is unbalanced, this can result in dry or oily skin, acne and premature aging.

Here is a select list of superfoods for you to discover. There are of course many more. Make sure to explore your options and make your adventure of healthy eating a tasty and enjoyable one.

Avocados: Avocados are known to be great for the skin- they are high in poly- and monounsaturated fatty acids such as omega 9’s which help the skin regenerate damaged skin cells, reduce redness and help it look firm and fresh. The omega 9s are especially important because they keep the top layer of your skin- the epidermal layer- moisturized and hydrated. Avocados are also rich in antioxidant carotenoids that fight free radicals. This helps reduce wrinkles and slow down the signs of aging. You can throw an avocado into any salad and totally upgrade it. It also tastes great on a piece of bread with some lemon.

Turmeric: Turmeric is a wonderful spice that you can easily add to your dishes. Try it in soups, vegetable stews and sauces. Turmeric is fabulous for the skin since it has superior anti-inflammatory properties. Inflammation makes the skin look puffy and tired and in the long term leads to wrinkles and rapid aging. Turmeric will help you keep your skin looking rejuvenated and help fight against more serious inflammatory skin problems such as rosacea and eczema.

Lemon: My personal favorite- lemon- can be used in so many ways. A delicious tea, a cold drink and of course salad dressing (with some olive oil and salt). Lemon is great for the skin. It is rich in vitamin C which protects against free radicals and also helps the body to produce collagen and elastin (the building blocks of the skin which bind skin cells together yielding firmer and younger looking skin). Another huge advantage of lemons is that they help alkalize the blood and balance our pH. Most of us suffer from over an acidic pH because of our consumption of coffee, alcohol and processed foods. When our pH levels aren’t balanced, the skin becomes very sensitive, dry and prone to irritation.

Lentils: Lentils are a great source of protein, iron, zinc and biotin which increase the elasticity and strength of the skin and helps the body slow down the signs of aging. One cup of cooked lentils has only 230 calories and is incredibly filling. You can make delicious lentil soups or add them to rice or salads… the choices are endless.

Black beans: In just one cup of black beans you can get nearly 50% of your daily value for fiber, 30% of your daily value for protein and 20% of your daily value of iron. That is a great score for one of the most affordable superfood options out there. The beans are a starch, which makes them a wonderful source of healthy carbohydrates that will help you to boost the health of your skin.

There are of course many more superfoods and you can begin the wonderful journey of exploring them. You will see, your body and your skin will thank you.