If You Eat: Fish, leafy greens, olive oil, and fruit
You Will have: Less sagging and fewer wrinkles later.
Omega-3 fatty acids in fish help keep skin-cell membranes strong and elastic. Antioxidants in greens and olive oil protect against ultraviolet light and other environmental assaults that can break down collagen and elastin, the structural supports that keep skin plump and smooth.
Olive oil, tomatoes, and red wine also have antioxidants that help block the chemical reactions that lead to sun damage, explains Leslie Baumann, M.D., chief executive officer of the Baumann Cosmetic and Research Institute in Miami Beach, Florida.
If You Eat: more fresh produce and whole grains
You Will have: antioxidants that will neutralize the free radicals that contribute to wrinkles, brown spots, and other signs of aging.
Plant-based protein sources may also contain zit-battling zinc and decrease inflammation, which is behind redness, pimples, and premature wrinkles, says Nicholas Perricone, M.D., author of “Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age.”
If You Eat:Cutting back on white bread, pasta, and refined sugar
You Will have: minimal breakouts, says Manhattan dermatologist Francesca Fusco, M.D. Moderate plans that swap in whole grains, fresh produce, and lean meats also up antioxidants, blemish-busting zinc, and collagen-building protein.
Drink lots of water to keep skin hydrated. Choose fish and other lean proteins — not just saturated fat-laden red meat. Eat antioxidant-rich leafy greens daily.
If You Eat: Less saturated fat — found in red meat and whole milk
You Will have: a decrease in the production of free radicals that can prematurely age skin.
If You Eat:mostly raaw produce, nuts, and sprouted beans and grains
You Will have: the healthy oils in nuts, avocados, and olive oil keep skin cell membranes strong and pliant. The downside: “When you eat very little meat, it’s challenging to get enough of the building blocks for collagen,” Airan says.