Skin is the most external organ and one of the most nutritionally responsive. Collagen production, which determines skin elasticity and firmness, is directly dependent on vitamin C, proline, and adequate protein. Skin cell membrane integrity depends on the balance of polyunsaturated fats in the diet. Skin antioxidant status, which determines the rate of UV-induced and inflammation-induced skin damage, reflects dietary antioxidant intake from whole plant foods.
The Plant Foods Most Associated with Skin Health
- Carotenoid-rich orange and red foods: carrots, butternut squash, red peppers, tomatoes, and apricots; carotenoids accumulate in skin and produce a natural warmth of skin tone associated with perceived attractiveness in multiple studies; also reduce UV-induced damage
- Dark berries: anthocyanins that accumulate in skin and reduce collagen degradation by inhibiting matrix metalloproteinases, the enzymes that break down collagen fibres
- Extra-virgin olive oil: oleic acid and polyphenols support skin membrane integrity and reduce UV-induced inflammation; Mediterranean populations with high olive oil intake consistently show lower rates of skin ageing
- Green tea: EGCG reduces UV-induced DNA damage in skin cells in human clinical trials; improving skin elasticity and reducing wrinkle depth with 12 weeks of daily consumption
- Dark leafy greens: provide lutein and zeaxanthin that accumulate in skin and protect against photooxidative damage
plant-based diet skin healthplant foods skin appearancediet and skin ageingwhole food diet skin qualityplant diet skin benefits evidence