6 Dietitian-Approved Foods That Support Healthier Skin as You Age

There’s no single miracle food that can freeze time or erase wrinkles, but what you eat does play a significant role in how your skin looks and feels as you age. While genetics, lifestyle habits, and sun exposure all contribute to skin health, your diet can give your complexion the nutrients it needs to stay firm, hydrated, and radiant.

To find out what foods truly nourish aging skin, we spoke with registered dietitians. Here are six of their top picks to help your skin glow from the inside out.

1. Sweet Potatoes

Sweet potatoes are more than just a hearty side dish—they’re packed with nutrients that promote healthy skin. A single medium sweet potato offers about 25% of your daily vitamin C, which supports collagen production for firm, smooth skin, says Sarah Schlichter, M.P.H., RD. They’re also rich in beta carotene, which your body converts into vitamin A. This vitamin plays a key role in skin repair and immune defense. Bonus: beta carotene may act like a natural sunscreen, helping to shield your skin from UV damage.

2. Tomatoes

Loaded with the antioxidant lycopene, tomatoes help defend skin against sun damage and aging. “Lycopene promotes collagen production and can reduce skin inflammation, which helps keep wrinkles at bay,” says Patricia Kolesa, M.S., RDN. Cooked or canned tomatoes can be even more effective since heating boosts lycopene absorption. However, people with tomato sensitivities or conditions like eczema may want to proceed with caution, as tomatoes’ acidity can aggravate skin issues in some cases.

3. Orange Juice

Start your day with a skin boost. Just one 8-ounce glass of 100% orange juice delivers nearly your full daily dose of vitamin C—a critical nutrient for collagen synthesis and skin resilience. “Orange juice is also nearly 90% water, making it a hydrating and nutrient-dense beverage for skin,” says Mascha Davis, M.P.H., RDN. Just make sure to opt for the no-sugar-added, 100% juice version.

4. Kefir

This fermented dairy drink is a powerhouse for gut health, and your skin reaps the benefits too. Rich in probiotics, kefir helps strengthen the skin barrier and improve moisture retention. One small study even found that women who drank kefir daily for eight weeks had significantly less skin dryness. Researchers believe its lactic acid bacteria support hydration and reduce inflammation from within.

5. Pumpkin Seeds

Tiny but mighty, pumpkin seeds are an excellent source of zinc—a mineral crucial for skin repair and inflammation control. “Zinc helps with wound healing and may reduce acne by calming inflammation,” explains Amanda Godman, M.S., RD, CDN. Just one ounce of roasted pumpkin seeds provides about 20% of your daily zinc needs. They make a great skin-friendly snack, especially for those battling adult acne.

6. Salmon

Salmon is more than brain food—it’s a skin ally, too. Packed with omega-3 fatty acids like EPA and DHA, salmon helps combat inflammation and supports a healthy skin barrier. “These fatty acids can improve skin hydration and may reduce acne symptoms,” says Samantha DeVito, M.S., RD. Additionally, salmon contains astaxanthin, a potent antioxidant that may enhance skin elasticity and guard against UV damage.