Did you know that nutrition plays a role in nearly every single aspect of our health? Yes, this even includes the health of our skin! While there may be dozens of skin care products on the market promising to be the next best anti-aging cream, your best defense against aging skin is likely sitting right in your kitchen.

Diet plays such an important role in how healthy our skin looks. In fact, looking at someone’s skin is an excellent way to judge how healthy they are. Think about it this way. If you nourish your body from the inside out, your skin will eventually reflect how healthy your overall body is. However, if you consume a diet high in sugar, processed foods, and damaged fats, your skin may be more prone to premature aging.

Let’s take a look at some of the ways you can combat aging skin by making some simple yet very effective dietary changes.

The Dietary Changes You Can Make to Combat Aging Skin

#1 Add More Hydrating Foods to Your Diet

Staying hydrated is one of the best things you can do to keep your skin looking supple and young. The good news is that you can stay hydrated by drinking plenty of water, but also by adding some hydrating-rich beauty foods to your diet.

Here are some of the best options.

  • Cucumbers
  • Grapefruit
  • Celery
  • Watermelon
  • Zucchini
  • Iceberg lettuce
  • Green bell peppers

#2 Reduce Your Sugar Intake

Sugar is in nearly everything today, and more people are starting to talk about just how important it is to keep sugar intake to a minimum. Not only is sugar inflammatory, but wrinkles as well as sagging skin are often the result of a process called glycation. This is when excess sugar attaches itself to collagen fibers. When this happens, these fibers can begin to sag and cause the look of premature aging skin.  (1) So, what’s the solution? Try reducing your sugar intake by cutting back on processed and packaged foods and sticking to more whole and natural food options like fresh fruits, vegetables, and poultry.

#3 Enjoy More Anti-inflammatory Foods

Foods that are high in sugar, damaged fats, or artificial ingredients can all lead to inflammation which can cause premature aging in the body. Anti-inflammatory foods, on the other hand, can help support overall health and thus healthier looking skin. Try including some of the following foods in your diet.

  • Turmeric
  • Ginger
  • Dark leafy greens
  • Berries
  • Omega-3 fatty acids from foods like wild-caught salmon, flax and chia seeds, and walnuts

A Skin Boosting Recipe

To help you get started, here is a delicious and hydrating skin-boosting smoothie recipe you can add to your diet. This is a great way to start your day, or this smoothie makes the perfect afternoon snack.

Refreshing Mint Coconut Water Smoothie

Serves: 1


  • 1 cup of unsweetened coconut water
  • 1 frozen banana
  • ½ of a ripe pitted avocado
  • 1 handful of fresh mint leaves
  • 1 Tbsp. chia seeds
  • 1 Tbsp. raw honey


  • Add all the ingredients to a high-speed blender and blend until smooth.
  • Enjoy!