Can your diet affect skin appearance and aging?

Healthier diets are associated with fewer face wrinkles, while a diet rich in junk food and meat with earlier skin aging according to population studies. Yes, this is just a link. It might be that healthy eaters avoid the sun and protect their skin from it – excessive sun exposure ages the skin. Health conscious people also tend to avoid smoking, another known skin-aging factor.

Does food affect facial wrinkles?

A pilot study conducted at the UC Davis Dermatology Clinic that actually tests the effects of foods in a controlled setting does so with almonds. Participants (28 postmenopausal women with fair skin that tends to burn and freckle in the sun) were treated with 2 ounces of almonds daily for 16 weeks, and skin assessment was done using high resolution photos, and a computer based validated facial modeling measurement.

The almond group had decreased wrinkles after 16 weeks.

This prospective randomized pilot study was extended and expanded to 24 weeks. This time about 50 women completed the study.

The second study showed that at 24 weeks there was continued reduction of observed wrinkles, there was also reduced pigment intensity in the almond group, compared to the control (pigmentation is another sign of skin aging).

What is it in almonds that can affect the skin? Almonds are rich in vitamin E, an antioxidant that protects from ultraviolet rays that age the skin (UVA). Many nutrients affect skin health: antioxidants and carotenoids such as beta carotene prevent collagen degradation, and provide protection from ultraviolet radiation on the cellular level.

And although this study was performed with almonds, there’s likely nothing unique about these nuts: many healthy foods contain beneficial antioxidants that may reduce wrinkles and improve skin’s appearance. 

A prospective study feeding women 85 grams (~3 ounces) of mango daily for 16 weeks showed a reduction in wrinkling when assessed by photographs. Interestingly, consuming 250 grams (~9 ounces) of mango daily increased wrinkles after 16 weeks. The researches suggest that this unexpected result may be due to the high sugar intake associated with eating high amounts of mango.

Eat well for rosy, clear skin

A skin change that’s clearly connected with food is its pigmentation. 

Skin’s pigment changes after sun exposure: most of us tan when exposed to the sun, by the production of melanin. Skin’s color also changes by the pigments we ingest, mainly due to carotenoids found in carrots, sweet potatoes, dark green leafy greens, sweet red peppers and other colorful fruits and veggies. 

The skin tone associated with eating a carotene-rich diet is deemed more attractive and vibrant in experimental studies.

A study following 35 students for 6 weeks looked at how fruit and veggie intake affects skin tone, as measured by a spectrophotometer. The researchers found that measured skin tone correlated with reported changes in the diet: eating more fruits and veggies increased skin redness and yellowness, and these skin tone changes were achieved with about 4 servings of fruits and veggies.

What we eat, unsurprisingly, affects our wellbeing, and several skin disorders can also benefit from improving the diet. Take acne, one of the most common skin complaints, with 80-90 percent of US teens with some degree of acne. Recent research connects the Western diet – high in processed foods, sugars and animal products, low in plant and whole foods – with acne prevalence and severity.

There are countless reasons to eat more fruits, vegetables and nuts, but if you need yet another compelling one: Good food may give you beauty from within, and is probably at least as effective as some of the expensive creams in the market that promise to do so.

Dr. Ayala