Eat to Glow: The Best Anti-Aging Foods for Healthy, Radiant Skin

Aging gracefully doesn’t mean surrendering to dull, dry skin. While we can’t stop time, the foods we eat play a powerful role in nourishing our skin from the inside out. If you want to maintain a radiant complexion, it’s time to explore the best anti-aging foods for healthy, vibrant skin.

But first, why does skin age?

How Skin Changes as We Age

Our skin is a dynamic organ that reflects both the passage of time and our lifestyle choices. In your 30s, you might notice fine lines or changes in skin tone, often thanks to cumulative sun exposure. After menopause, when estrogen levels drop, the skin becomes thinner, less elastic, and more prone to dryness.

How Menopause Affects Your Skin

1. Loss of Collagen & Elasticity – Estrogen supports collagen and elastin production, so when levels drop, skin loses firmness, leading to more wrinkles and sagging.
2. Reduced Oil Production – With less estrogen, sebaceous glands produce less oil, making skin drier and more prone to wrinkles and irritation.
3. Thinner Skin – Estrogen helps maintain skin thickness; without it, skin becomes thinner, more fragile, and slower to heal.
4. Diminished Circulation – Lower estrogen reduces blood flow to the skin, leading to dullness and less radianc

Yes, wrinkles are inevitable (I feel your pain!), but that’s no reason to throw in the towel!

The good news?

A diet rich in skin-loving nutrients can help protect against oxidative stress—a major contributor to skin aging—and support your skin’s natural structure and function. Antioxidant-rich fruits, vegetables, beans, and whole grains; healthy fats from nuts, seeds, fatty fish (think salmon and sardines), and olive oil; and lean protein foods all contribute to a glowing complexion. These foods work together to hydrate, repair, and protect your skin from the inside out.

Three Anti-Aging Foods That Can Nourish Your Skin

Want to fill your plate with foods that fight wrinkles? Science confirms that certain foods can bolster skin health, leaving you glowing at every age.

1. Soy Foods: Nature’s Secret to Hydrated Skin

A recent study found that postmenopausal women who consumed soy protein saw a decrease in wrinkle severity and pigment intensity and an increase in hydration. Soy-based foods like tofu, soymilk, and edamame contain isoflavones, natural plant-based compounds that mimic estrogen in the body. Based on the study findings, aim for 50 milligrams of isoflavones daily—the amount found in 2 cups of soymilk, 1 cup of tofu, or 1 cup of edamame (or a combination of all three). Bonus: Soy isoflavones can also support bone and cardiovascular health and improve hot flashes. Read more about soy and skin health here.

Worth noting: Soy foods, which are rich in high-quality protein, could play a role in managing “Ozempic face,” a term used describe facial changes some people experience when taking Ozempic, a medication commonly prescribed for weight loss or diabetes management. The condition is linked to the medication’s ability to promote weight loss, which can result in a loss of fat, including in the face. Consuming a protein-rich diet could be one tool to managing “Ozempic face.”

2. Almonds: The Wrinkle-Reducing Snack

Nuts, especially almonds, provide vitamin E, a potent antioxidant that protects your skin from free radicals and UV damage. A study found that eating about 2 ounces of almonds daily (roughly half a cup) reduced wrinkle severity by 16% and improved skin pigmentation. Snack on them plain, toss them into salads, or use as a topping on smoothie bowls for a skin-friendly kick.

3. Avocados: The Ultimate Skin Superstar

Avocados are more than just a toast topper; they’re a skin savior. Rich in monounsaturated fats and carotenoids, avocados combat inflammation and oxidative stress while enhancing skin elasticity and firmness. In fact, research shows that consuming one avocado a day can improve skin elasticity and firmness. Slice one onto your salad, blend into a creamy dressing, or enjoy with a sprinkle of kosher salt and a squeeze of lime.

A Recipe for Glowing Skin

As a dietitian who always aims to bring the science of nutrition to your table, be sure to check out my recipe for Avocado, Almond, and Soymilk Glow Bowls with Honey-Glazed Almonds. It combines soymilk, almond butter and almonds, and avocados for a skin-healthy recipe you’ll love.

While no food can entirely erase wrinkles, a diet rich in antioxidants, healthy fats, and plant-based nutrients can help keep your skin radiant and resilient. Pair these skin-nourishing foods with plenty of water, regular sunscreen, and quality sleep, and you’ll be well on your way to a complexion that glows from within.