It does not matter whether you are 25, 45 or even 65, healthy glowing skin can be achieved at any age. Regular exercise in combination with a balanced diet packed with all the essential nutrients is all you need to maintain healthy skin. Experts recommend a diet rich in fruits, nuts and vegetables for supporting skin health as you age and here are 12 top ingredients that can help you achieve and maintain glowing skin for life.

1. Pomegranates

Rich in vitamin C, antioxidants and punicalagin, pomegranates can help protect the body from oxidative stress caused by free radicals. The punicalagin in the fruit is said to support collagen to slow the appearance of age lines and wrinkles.

2. Sweet Potatoes

With an abundance of vitamins C and E and beta-carotene, which gets converted into vitamin A, sweet potatoes are said to support the skin’s elasticity and cellular health to keep it looking supple and smooth. It may also provide antioxidant benefits.

3. Avocados

Rich in healthy fats, vitamins A, C, E, K and B and potassium, avocados may help slow down and even prevent the effects of aging, protect the skin from environmental toxins and harmful rays and shed old skin cells to keep the skin looking fresh and young.

4. Nuts

Most nuts are good sources of healthy fats and nuts like almonds can provide vitamin E that can keep the skin moisturized and protect it from sun damage. Walnuts are rich in omega-3 fatty acids that could support the cell membranes and preserve the skin’s natural oil content.

5. Spinach

Spinach might have helped Popeye become strong, but it can also support your skin by providing vitamins C, E, K and A lutein, iron and magnesium. The vitamin C content might help maintain a healthy production of collagen to support skin health and keep it firm and smooth.

6. Broccoli

Rich in antioxidants, fiber, folate, lutein and other nutrients, broccoli also provides vitamin C, which is essential for skin health. The sulforaphane in broccoli might have anti-cancer benefits and may protect against some types of skin cancer.

7. Blueberries

Rich in vitamins A and C and an antioxidant called anthocyanin, blueberries could help protect the skin from sun damage and environmental pollutants. They could also prevent the loss of collagen, which can, in turn, support skin health.

8. Soy

Soy is rich in isoflavones that can either replace or block estrogen, depending on the body’s needs. A study showed that a diet rich in isoflavones, followed for 8 to 12 weeks, helped a group of middle-aged women see improvements in their skin’s elasticity and appearance of wrinkles.

9. Dark Chocolate

Dark chocolate not only supports heart health, but it might be good for your skin too. A study found that 20 grams of dark chocolate, rich in antioxidants, might help improve the texture of the skin and increase its ability to withstand the harmful rays of the sun.

10. Green Tea

Green tea is rich in antioxidants and could help slow down the aging process of the body and skin. The catechins in green tea might help protect against sun damage, enhance moisture levels and even maintain the elasticity of the skin.

11. Red Wine

Red wine contains resveratrol, obtained from the skin of red grapes, a good source of antioxidants. A glass of red wine is supposed to be good for your heart and might just be supporting your skin too.

12. Papaya

With abundant antioxidants, vitamins, potassium, magnesium and phosphorous, papaya could help reduce the effects of aging and provide support against free radicals. Papain, a major component of papaya, is one of the best antioxidants available naturally and is a common ingredient in many natural skin exfoliators.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Jones, T. (2018, September 13). The 12 Best Foods for Healthy Skin. Retrieved September 25, 2018, from

Rhone, N. (2018, May 8). 10 Anti-Aging Foods to Support Your 40s-and-Beyond Body. Retrieved September 25, 2018, from