Although a diet can't reverse the ageing process, some foods with anti-inflammatory and antioxidant properties may protect the skin and reduce damage. Your anti-aging skincare regimen may include your diet. Eating foods high in antioxidants and anti-inflammatory properties may slow down ageing in your skin, but it doesn't mean you'll be wrinkle-free overnight. Eating for healthier or younger skin is definitely a long-term process when you're thinking about it. There isn’t a standard “anti-aging diet” or a miracle cure for skin aging, but here are seven foods that may protect your skin, according to dietitians and dermatologists.


Berries may aid in your summertime skin protection even though they are known to improve heart health and lower the risk of certain cancers. Strawberries, blueberries, raspberries, and blackberries contain antioxidants, which preliminary studies show may prevent skin damage and also protect your skin from UV damage and pollutants. Although there is little evidence to support it, some researchers hypothesise that natural antioxidants may help lessen the negative effects of UV exposure and shield the skin from photoaging.


You can find avocado eye cream, sheet masks, and other skincare products touting the green fruit's capacity to hydrate skin if you walk down any beauty aisle. According to research, eating avocados may also have some anti-aging advantages. According to a small study in the Journal of Cosmetic Dermatology, women who consumed an avocado every day for eight weeks had improved skin firmness and elasticity. According to the study, foods high in monounsaturated fats and the antioxidant carotenoids may help skin look younger. Natural pigments called carotenoids are present in many fruits, vegetables, and fungi. They also serve as antioxidants that can lessen the harm caused by free radicals and oxidative stress. There are potential benefits in the entire produce section.

Dark Chocolate

Antioxidants found in dark chocolate help the skin's blood flow and may provide protection from UV ray damage. Look for chocolate that is at least 70% dark, to get the most antioxidant benefits if you want to include it in your anti-aging regimen. The advantages of milk chocolate are not the same, and your skin may even experience problems due to its high sugar content. High sugar foods can really contribute to the appearance of fine lines and wrinkles.


Vitamin C and antioxidants that may be good for the skin are abundant in tomatoes. You can find creators blending the fruit with yoghurt to create a natural face mask by scrolling through TikTok. Consuming tomatoes may also contribute to the appearance of youthful skin. It was discovered in a 2001 randomized controlled trial that eating tomato paste might increase the skin's resistance to sun damage.

Green Tea

Green tea contains a lot of polyphenols, which may help with gut health and stop cell deterioration. Green tea's most prevalent polyphenol, epigallocatechin-3-gallate (EGCG), has been shown to lessen skin inflammation and combat bacteria that cause acne. However, there isn't enough data to pinpoint the precise amount of green tea you'd need to consume to experience noticeable skin benefits.

Fatty Fish

Omega-3-rich seafood, such as salmon, sardines, and other fish, can lower the risk of heart disease. Additionally, they're a fantastic source of protein, which lessens the effects of ageing.


Almonds are a great source of healthy fats and fiber. These nuts are versatile, and “they can be incorporated in smoothies, as a snack on the go, or on top of a yogurt parfait for an added crunch. A study published in 2021 found that consuming almonds daily could reduce facial wrinkles and skin pigmentation. About 50 postmenopausal women with sun-sensitive skin participated in the study and more research is needed to determine if other populations would get the same anti-aging benefits.