The skin is the body’s largest organ and undergoes many changes as we age. Skin aging can occur from the outside (photoaging) and inside (internal aging), contributing to skin changes such as wrinkles, dullness, fine lines, and impaired healing. Photoaging occurs due to external and environmental factors, such as exposure to sunlight, pollution, and harmful toxins that promote skin and cellular damage. Internal aging occurs due to internal factors, including diet, stress from normal metabolic processes, and decreased energy stores. A comprehensive approach for supporting skin health would address external and internal factors that affect skin aging and may include eating a colorful, plant-rich diet packed with phytochemicals.

Phytochemicals, also called phytonutrients, are found in fruits and vegetables and may help support antioxidant status and healthy inflammatory and immune responses. Phytochemicals present in a variety of ways, including:

• Carotenoids – examples include beta-carotene, lutein, lycopene, and cryptoxanthin 
  • Food sources: carrot, red pepper, spinach, peaches, Brussels sprouts, cherries, papaya, mango, asparagus, kale, orange pepper, broccoli, tomato, sweet potato
• Polyphenols – examples include flavones, flavanones, flavanols, and anthocyanidins
  • Food sources: parsley, oregano, green olive, pumpkin, chickpea, lemon, chocolate, tea, grapes, blueberry, pomegranate, purple corn, red cabbage
• Isoprenoids – examples include limonene and myrcene 
  • Food sources: lemon, lime, orange, guava, thyme, bay leaves
• Phytosterols – examples include campesterol, sitosterol, and stigmastanol 
  • Food sources: banana, pomegranate, coffee, onion, potato, avocado, walnut

Carotenoids May Help Maintain a Normal Response to UV Exposure 

Carotenoids are fat-soluble plant pigments that provide red, orange, and yellow colors that are widely dispersed in nature. Human and mechanistic studies have demonstrated that carotenoid-rich diets support skin health, helping maintain a normal response to UV exposure. Healthy women who consumed 55 g of tomato paste (containing 16 mg of lycopene) daily for 12 weeks exhibited a significant increase in the skin’s ability to recover from UV-induced damage. Additionally, they exhibited a reduction in metalloproteinase-1, an enzyme that breaks down collagen, which promotes collagen synthesis and skin structure. They also showed a decrease in mitochondrial DNA damage, which supports the skin’s antioxidant status, and increased procollagen I, which promotes collagen synthesis and normal skin and tissue healing. 

Phytochemicals May Help Promote Antioxidant Status

Potentially harmful substances called advanced glycation end products (AGEs), reactive oxygen species, and cytokines (such as interleukin-6 and tumor necrosis factor-alpha) may form from photodamage or from the intake of certain foods, which may contribute to the rapid aging of the skin. The foods with the most AGEs are fried, grilled, or barbecued compared to foods with the lowest amounts: nuts, seeds, fruits, vegetables, and foods prepared by gentler moist cooking methods, such as steaming or boiling. It is estimated that the average daily consumption of AGEs is approximately 15,000 kilo-units (kU). 

One way to help mitigate AGE formation is by consuming foods rich in nutrients and phytochemicals that may support healthy cellular function and the body’s normal response to oxidative stress. The oxygen radical absorbance capacity, or ORAC, is a test that measures the total antioxidant power of foods. Grapes, blueberries, blackberries, strawberries, cherries, peaches, plums, citrus fruits, and apples have high ORAC values. The polyphenols present in some of these foods, like anthocyanins, may help support heart and brain health and promote normal blood sugar and fat metabolism.

Cocoa Flavanols to Support Skin Elasticity, Hydration, and Thickness

Cocoa is another high ORAC food that was investigated for its effectiveness on skin structure and texture. Compared to baseline, the participants that were given 329 mg of total cocoa flavanols per day for 12 weeks experienced a 25% reduction in ultraviolet-induced redness of exposed skin, a 100% increase in blood flow to the skin at 1 mm depth, and enhanced skin hydration, density, thickness, and hydration. These findings suggest that dietary flavanols may help support the health and appearance of skin from within. 

Creative Ways to Get More Color on Your Plate

1. Snack on berries – blueberries, blackberries, strawberries, and raspberries can be snacked on alone or added to morning oatmeal or chia seed pudding. Berries can also be smashed on a piece of toast for an easy (and low sugar) jam option.
2. Enjoy color-themed meals, such as an orange stir-fry or a blue smoothie bowl.
3. Check your plate — when was the last time you saw green, red, yellow, orange, or pink foods on your plate? If it’s been a while, try incorporating them into your next couple of meals. 

Skin health is influenced by both internal and external factors. While not everything is within your control, focusing on factors that are modifiable, like diet, may help support your skin to continue to look healthy and radiant. Phytochemicals in colorful fruits and vegetables, such as carotenoids, polyphenols, and flavonols, may help support the skin’s natural defenses against signs of aging by promoting the body’s antioxidant status. Simple steps like adding more color to your meals can be a delicious way to nourish the skin from the inside out.

Learn more about nutrients and skin health: 

Healthy Summer Skin: Lifestyle & Nutrient Factors for Sun-Exposed Days

Nourish Your Beauty: Nutrients for a Radiant Skin Barrier 

Summer Glow: Tips to Tone Your Face and Support Skin Health

Ten Nutrients to Help Your Skin Glow from the Inside Out

By Bri Mesenbring, MS, CNS, LDN