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Scientific research makes it abundantly clear that a healthy diet wards off disease and helps maintain a healthy body. Less well known, however, is that diet also affects our appearance as we age! When it comes to looking younger, there are certain foods that actually slow down the outward signs of aging—wrinkles, sagging, dull skin and more!

The latest research clearly shows how a skin-friendly diet can help your skin build healthy new collagen, improve its elasticity, make your skin look radiant, and even reduce breakouts. Without question the foods we list below, along with exercise, a good skin-care routine, and staying out of the sun, will make a HUGE difference in your appearance!

Here is your recipe for younger-looking skin. Bon appetit!

1) Berries
Berries play an important role in your appearance because they are full of antioxidants, which protect your skin from the free radicals that contribute to aging. The darker the berry, the better: blueberries, blackberries, cranberries, raspberries, acai, and strawberries are known to have high concentrations of antioxidants. Fresh is best, but frozen berries are good, too!

2) Salmon
Salmon is loaded with omega-3 essential fatty acids and antioxidants, such as astaxanthin. Eating salmon can reduce sun damage, reduce inflammation that leads to collagen breakdown, and help skin look young, plump, and radiant.

If you’re not a fan of fish, there are other sources of potent essential fatty acids that benefit skin, including flaxseed, avocadoes, and walnuts. You can also take omega-3 fish oil supplements (but check with your doctor first).

3) Sweet Potatoes, Fruits, and Leafy Greens
Foods rich in beta carotene have anti-aging benefit because they slow the damage caused by sun exposure. Think sweet potatoes; orange, red, or yellow fruits; vegetables such as carrots, bell peppers, and butternut squash; and leafy greens, including kale, spinach, and broccoli. Another great source of antioxidants which most of us eat regularly? Tomatoes!

4) Spices
Why not throw in some flavor to help keep your skin wrinkle-free and younger looking? Add spices like cardamom, cayenne pepper, cinnamon, coriander, fenugreek, ginger, licorice powder, tamarind, and turmeric to your favorite recipes. These spices have a variety of amazing benefits for skin, including fighting sun damage, and some have antibacterial properties. They’re also a brilliant way to make mundane meals like grilled chicken sizzle with flavor!

5) Green Tea
Green tea is an anti-aging superstar well-studied in regard to its antioxidant, collagen-protecting, and anti-inflammatory properties. A cup a day may help keep wrinkles at bay!

Don’t like tea? Red wine is another drink praised for its anti-aging abilities due to its high concentration of antioxidants, including resveratrol. Just remember to drink it in moderation.

What to avoid…

Sugar
It turns out that sweet stuff can put your skin on the fast track to looking older. We know, we know… that’s not fair, but facts are facts! A diet high in sugar triggers an age-accelerating process in our bodies known as glycation. Glycation causes collagen breakdown and loss of skin elasticity, plus it increases the likelihood of wrinkling and sagging, and can increase the effects of sun damage.

So, it’s obvious you should avoid sweets such as cake, cookies, and sweetened sodas (most have more than 10 teaspoons of sugar per can), but you also should watch out for any foods that contain brown sugar, cane sugar, corn syrup, or honey, because as far as the body is concerned, honey is just sugar in a different form. Avoid certain fruit juice drinks, white bread, many breakfast cereals, and sugar-laden yogurts.

Salty Foods
If your diet is overloaded with salt, it will take a toll on your looks. Bloating, puffiness, and tired-looking skin are but a few of the consequences of too much salt. Beware of salty foods, such as potato chips, processed dinners, fast-food meals, and canned soups.

If salt is a must, use sea salt: It has more minerals and is thought to be more flavorful (so you’ll use less) than regular table salt.

Think Positive
It’s amazing what effect eating right can have on your skin and your body. Just remember: Keep your diet varied so that you reap all the possible benefits for your skin. We’ll leave you with a few more skin-friendly foods to add to your anti-aging grocery list:

• Apples, melons, fresh figs (just about any fruit)
• Deep green, leafy vegetables
• Garlic
• Kidney beans
• Olive oil (with balsamic vinegar, it’s a far better salad dressing than pre-packaged versions)
• Quinoa (delicious alternative to white rice)
• Red beans
• Seaweed (think sushi)
• Soybeans (really, try it!)
• Halibut (or just about any fish, from trout to tuna)