From berries to green tea: What to eat for youthful skin

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With aging, skin can become dull and damaged. While there’s no miracle food that turns back time, consistently eating nutritious foods can help you look more youthful. Based on sources like WebMD, here are foods that help keep your skin looking young.

Berries

Raspberries, blueberries and strawberries are rich in anthocyanins — powerful antioxidants and anti-inflammatory compounds that help prevent the breakdown of collagen. Anthocyanins also support gut health and may help reduce age-related bone density loss.

Almonds

Almonds are packed with essential fatty acids that benefit the skin. A 28g handful contains about 7 mg of vitamin E — more than the recommended daily intake. One study found that women who ate almonds daily for about six months showed reduced wrinkles and pigmentation.

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Avocado

Avocados are rich in skin-friendly monounsaturated fats and also contain vitamin E, a powerful antioxidant.

Olive oil

Studies conducted in Sweden, Greece and Australia found that people who consumed more monounsaturated fats — especially olive oil — had fewer wrinkles on sun-exposed areas compared to those who preferred butter or margarine.

Soybeans

Legumes like soybeans may help prevent skin damage and wrinkles. One theory is that they contain natural plant estrogens, which can improve skin hydration and protect skin cells from oxidative stress.

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Green tea

Drinking one to two cups of green tea daily may help reduce skin damage. While any tea is beneficial, green tea is especially rich in epigallocatechin gallate (EGCG), a key antioxidant. Cell studies show it may help prevent skin aging caused by pollution.

Cocoa

A cup of cocoa can benefit the skin thanks to flavanols, the antioxidants that help relax blood vessels. Studies show flavanol-rich cocoa improves blood and oxygen flow to the skin and reduces the risk of UV damage.

Kiwi

Poor sleep can damage the skin and lead to wrinkles. Eating one or two kiwis before bed for their melatonin may improve sleep quality. Small clinical studies found that people with insomnia experienced better sleep and improved daytime functioning after eating kiwi before bed.

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Frequently asked questions

Q. Does sugar accelerate skin aging?

Yes, significantly. High sugar intake triggers glycation, which damages collagen and elastin, leading to more wrinkles. Reducing sugary foods is one of the most effective anti-aging habits.

Q. Do collagen-rich foods like pig’s trotters help skin?

A. This is a common misconception. Consumed collagen is broken down into amino acids during digestion and doesn’t go directly to the skin. Instead, combine protein with vitamin C to help support collagen production in the body.

Q. How does alcohol affect skin?

It contributes to skin aging. It can dilate blood vessels, increase water loss and strain the liver, leading to skin issues. From the skin's perspective, the less alcohol, the better.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.