How to eat your way to better skin — the best foods to prevent wrinkles and look more radiant

Can you eat your way to dreamy skin?

Serena Poon, a certified nutritionist and longevity wellness advisor to stars like Sofia Vergara, Kerry Washington and Miranda Kerr, told The Post that chowing down on the right foods can lead to a serious glow up.

So what, exactly, should you be incorporating into your diet to improve texture, strengthen the skin barrier and prevent wrinkles and acne? She broke it down.

Hydration, hydration, hydration

“A luminous complexion begins with hydration,” Poon said.

Water-rich foods like cucumber, watermelon, celery, and strawberries not only support overall fluid balance but also provide antioxidants and vitamins that enhance skin texture and elasticity.

Load up on omega-3s

Another way to get glowing? Foods high in omega-3 fatty acids.

“Found in flaxseeds, chia seeds, walnuts, and wild salmon, omega-3 fatty acids strengthen the skin barrier for a smoother, more supple appearance,” she said.

Research has shown omega-3s can help balance the skin’s inflammatory response and ease psoriasis, skin ulcers, and acne severity.

Fight aging

Poon said the vitamin C found in citrus fruits, strawberries, papaya and bell peppers is crucial for collagen synthesis and skin repair, while vitamin E — found in sunflower seeds, almonds, and wheat germ oil — protects the skin from environmental stressors and premature aging. 

Certain foods can even protect skin from harmful ultraviolet rays.

“Carotenoids like beta-carotene and lycopene, found in sweet potatoes, carrots, tomatoes, and papaya, enhance tone and glow while providing natural sun protection,” she said.

Studies show carotenoids may help your skin by improving elasticity, hydration, skin texture, wrinkles, and age spots.

 A 2012 report associated carotenoids, and the golden tint they give a person’s skin over six weeks of regular consumption, with making people appear more attractive. Study authors claimed carotenoids could “be used as a motivational tool in dietary intervention.”

Try some turmeric

For more wrinkle prevention, Poon opts for green tea, berries, and dark chocolate, all excellent sources of polyphenols and EGCG that combat oxidative damage and help prevent the formation of fine lines.

Poon maintains that curcumin, the active compound in turmeric, is a potent anti-inflammatory that supports skin healing and elasticity.

Known as the “gold” of the plant kingdom, turmeric also supports liver detoxification and serves as a natural painkiller.

In addition, and as The Post previously reported, turmeric has been shown to ease symptoms of indigestion, lower the risk of heart disease, fight depression, prevent cancer, improve memory, and lessen the pain from arthritis and other conditions.

Healthy gut, pretty face

Poon added that because the gut microbiome directly impacts skin clarity and barrier function, incorporating gut supporting probiotics and prebiotics from yogurt, kefir, miso, leeks, bananas, and fermented vegetables can help boost skin health.

She also encouraged skin-conscious consumers to double down on fatty fish and whole grains.

“CoQ10 from fatty fish and whole grains energizes skin cells, smooths fine lines, and enhances overall radiance.”

Naturally produced by the body, CoQ10 is a powerful antioxidant that supports cell growth and maintenance. It also protects fibroblasts, the cells that produce collagen and the elastic fibers that contribute to youthful skin.

Taking CoQ10 supplements has been shown to reduce wrinkles and improve skin smoothness. 

Poon told The Post that a combination of raw and cooked produce offers a full spectrum of nutrients for skin health.

“Cooking certain vegetables like tomatoes and carrots enhances the bioavailability of skin-supportive antioxidants like lycopene and beta-carotene. At the same time, raw fruits and vegetables provide valuable enzymes and heat-sensitive vitamins like vitamin C, which help with collagen synthesis and cellular repair.”

Anti-inflammatory

Another way to guard your glow is to say no to foods that cause inflammation.

“These include refined sugars, processed carbohydrates, and fried foods, which can spike insulin levels and lead to hormonal imbalances that show up as breakouts or dullness.”

Processed vegetable oils can also fuel inflammation, while excessive sodium, artificial preservatives, and dyes can overburden the liver and kidneys, compromising skin tone and clarity.

For some, dairy can trigger acne or puffiness, and for all, alcohol can dehydrate skin and impair liver detoxification, leading to dryness and premature aging.

What’s a typical good skin menu?

How can you maximize complexion-boosting consumables?

“Start the day with a smoothie made from berries, spinach, flax or chia seeds, and a splash of plant-based milk fortified with vitamin D for a potent antioxidant boost. Enjoy golden milk with turmeric and black pepper for anti-inflammatory support, or sip on green tea throughout the day for a dose of protective polyphenols,” said Poon.  

She also recommends layering up on the good stuff with nutrient-dense power bowls complete with roasted sweet potatoes, leafy greens, avocado, and pumpkin seeds dressed in a citrus vinaigrette.

“Include kimchi or sauerkraut with meals to feed your microbiome, and opt for warm bone broth or a collagen elixir as a daily ritual to support skin and joint health. These small, intentional choices add up and help reinforce skin resilience and glow from the inside out,” she said.