The main rule of beautiful skin is that it needs the right “building material” from the inside. We tell you which products really work against aging, and which ones are best avoided, informs Ukr.Media.
The skin is our largest organ, which is constantly renewing itself. It creates new cells every 28 days, and for this it needs nutrients. If the body does not receive the necessary “ingredients”, the skin begins to age prematurely, loses elasticity and radiance – this is confirmed by systematic reviews in the field of nutritional dermatology (Linus Pauling Institute, Oregon State University, 2025).
Protein is the foundation of youthful skin
Almost one in four women don't get their protein requirements, and this is the main cause of premature skin aging. Why is protein so important?
Collagen and elastin are two key proteins that make skin firm and elastic. A meta-analysis of 26 randomized controlled trials with 1,721 patients confirmed their key role in skin structure and elasticity (Nutrients, 2023). Collagen can be compared to the “reinforcement” of a house — it creates a strong framework. Elastin acts as a “spring” — it allows the skin to stretch and return to its original state.
To create these proteins, the body uses amino acids from food, according to research on collagen metabolism in the skin (PMC, 2018). Glycine, proline, and lysine are especially important. When they are lacking, collagen becomes weak and brittle – wrinkles appear, confirming research on the relationship between amino acid deficiency and the condition of collagen fibers (Journal of Cosmetic Dermatology, 2015).
The best sources of protein for skin:
- Fatty fish (salmon, mackerel, herring) — contains not only protein, but also omega-3 acids;
- Eggs are a complete set of amino acids;
- Meat and poultry;
- Legumes and nuts;
Omega-3: a natural “cream” for the skin
Omega-3 fatty acids are the building blocks of cell membranes. A systematic review of 38 studies found that they help keep skin soft, hydrated, and less prone to inflammation (Journal of Cutaneous Medicine and Surgery, 2020). Omega-3s also strengthen the skin’s natural protective barrier, which keeps moisture in and protects against external aggressors.
Omega-3 deficiency leads to dryness, irritation, and even exacerbation of acne or eczema — this has been confirmed by clinical observations and prospective studies (Journal of Cosmetic Dermatology, 2024).
Vitamin C is the “master” of collagen
Vitamin C plays the role of a “master builder” that helps assemble collagen—research has confirmed its role as a cofactor for the enzymes prolyl and lysyl hydroxylase in collagen synthesis (PMC, 2018; American Journal of Clinical Nutrition, 1991). Without it, amino acids cannot join together to form strong collagen fibers. In addition, vitamin C is a powerful antioxidant that protects the skin from damage, as proven by systematic reviews of its antioxidant properties (Scientific Reports, 2020).
Forget the citrus stereotype — there are much better sources:
- Bell pepper (2-3 times more vitamin C than an orange);
- Rosehip and sea buckthorn;
- Sauerkraut;
- Kiwi and berries.
Antioxidants – protectors against aging
Free radicals constantly attack skin cells, accelerating aging. Antioxidants are the “guardians” that neutralize these attacks. According to research on the effects of oxidative stress on the skin, antioxidants provide reliable protection (Antioxidants, 2022).
Top antioxidants for skin:
- Vitamin E (avocado, nuts, seeds) — protects cell membranes, which is confirmed by studies of vitamin E as a membrane antioxidant (Journal of Investigative Dermatology, 1994);
- Selenium (Brazil nuts) — enhances the effects of other antioxidants, according to scientific data on antioxidant synergy (Free Radical Biology and Medicine, 2011);
- Zinc (pumpkin seeds, legumes) — accelerates healing and regeneration, as proven by medical research on the role of zinc in tissue repair (Nutrients, 2018);
- Polyphenols (dark chocolate, green tea, berries) — have anti-inflammatory effects, confirmed by research (Dermatology Research and Practice, 2020);
Fiber and the gut-skin connection
Gut health directly affects skin health. When the beneficial bacteria in your gut get enough fiber, they reduce overall inflammation in your body. This translates to clearer, healthier skin. Recent research supports the existence of the gut-skin axis and its impact on dermatological conditions (Frontiers in Microbiology, 2022).
Avocado is the champion in fiber content among “skin” products. 100 g of avocado contains 7 g of fiber – 14 times more than in cucumbers. In addition, avocado is rich in healthy fats and vitamin E.
What harms the skin
It is also important to know what to avoid:
Sugar and refined carbohydrates are the biggest enemies of young skin. They trigger the process of glycation: sugar “sticks” to collagen, making it hard and brittle. The result is a loss of elasticity and the appearance of wrinkles. Studies on the process of formation of advanced glycation end products (AGEs) confirm their destructive effect on the structural proteins of the skin (Clinics in Dermatology, 2010; Nutrients, 2022).
Excessive alcohol dehydrates the skin and increases inflammation, as proven by medical studies on the effects of alcohol on hydration and inflammatory processes in the body (Alcohol Research & Health, 2003).
Processed foods contain trans fats, which destroy cell membranes — this is confirmed by studies on the effects of trans fats on cell structures (Journal of Nutrition, 2009).
Water is an underrated elixir of youth
Even the best nutrition doesn’t work without adequate water. Dehydrated skin quickly loses elasticity and takes on a grayish hue—research confirms the critical role of hydration in maintaining skin elasticity and function (Journal of Clinical and Aesthetic Dermatology, 2018).
The perfect “plate” for young skin
- ½ plate — vegetables of different colors (especially leafy greens);
- ¼ plate — high-quality protein (fish, meat, legumes);
- ¼ plate — complex carbohydrates (whole grains, sweet potatoes);
- Add healthy fats (avocado, nuts, olive oil);
Not just food
Remember: nutrition is the foundation, but not the only factor.
Young skin also needs:
- Sufficient sleep (when the main regeneration occurs – this is confirmed by studies on the effect of sleep on regenerative processes, Journal of Investigative Dermatology, 2015).
- Sun protection (UV rays are the main cause of premature aging according to numerous medical studies on photoaging, Journal of the American Academy of Dermatology, 2013).
- Stress control (cortisol destroys collagen, as proven by studies on the effect of stress hormones on collagen synthesis, Endocrine Reviews, 2001).
- Quitting smoking (according to recommendations from WHO and medical associations on the harm of smoking to the skin, Plastic and Reconstructive Surgery, 2013).
Young skin is the result of a systemic approach to health. Give it the “ingredients” it needs through quality nutrition, and it will thank you with radiance and elasticity for years to come.
This article is for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your physician, dermatologist, or qualified nutritionist before making any significant changes to your diet, especially if you have a chronic medical condition, allergies, special dietary needs, or are taking medication. Always seek professional medical advice if you have any questions about your health.
