Additional Coverage:
- 8 Best Anti-Inflammatory Foods That Are ‘Crucial’ For Collagen Production, One Is A ‘Natural Retinoid’: Sweet Potatoes, More (shefinds.com)
Want glowing, youthful skin? Dermatologist Dr.
Shereene Idriss says what you eat is just as important as what you put on your skin. She says reducing chronic inflammation through diet is a secret weapon against aging.
“Chronic inflammation will make you look older, faster,” Dr. Idriss warns.
It can cause dullness, redness, premature aging, and even stubborn pigmentation. The solution?
Anti-inflammatory foods! These foods can protect your collagen, boost hydration, and give you that enviable glow.
Dr. Idriss recommends eight foods to get you started:
- Fatty Fish (Wild Salmon, Mackerel, Sardines): These fish are packed with omega-3s, specifically EPA and DHA.
Dr. Idriss emphasizes that these are “key in reducing inflammation” and supporting brain, heart, and skin health.
Choose wild-caught fish, as it has two to three times more omega-3s than farmed.
- Berries (Blackberries, Blueberries, Strawberries): Antioxidants and vitamin C in berries boost collagen production and repair UV damage.
Dr. Idriss points out that strawberries are especially high in vitamin C, which is vital for collagen production, elasticity, and firmness.
Frozen berries are just as effective!
- Leafy Greens (Spinach, Kale, Swiss Chard): Loaded with chlorophyll, vitamins A, C, E, and K, leafy greens protect skin, support cell turnover, and improve circulation.
Not a fan of the taste? Dr.
Idriss suggests blending them into smoothies – you won’t even know they’re there!
- Turmeric (With Black Pepper): Curcumin, the active compound in turmeric, is a potent anti-inflammatory.
However, it needs black pepper to be properly absorbed. The piperine in black pepper enhances curcumin absorption by a whopping 2,000%, according to Dr.
Idriss.
- Green Tea: Ditch that extra cup of coffee for green tea.
It contains EGCG, a powerful antioxidant that protects collagen and shields skin from UV damage. Bonus: it can help regulate sebum production, which can improve acne.
- Avocados: “Worth every cent,” says Dr.
Idriss. Avocados are rich in healthy fats, vitamin E, and glutathione.
They strengthen your skin barrier, brighten hyperpigmentation, and protect against oxidative stress.
- Sweet Potatoes (With Skin!): Sweet potatoes are a “natural source of retinoids” due to their high beta-carotene content, which converts to vitamin A, essential for cell turnover and collagen synthesis. Don’t peel them!
- Walnuts: Dr.
Idriss calls walnuts “multivitamins for your skin.” They contain plant-based omega-3s, zinc for healing, and vitamin E.
A small handful daily can reduce inflammation and support collagen production.
Dr. Idriss’s final tip?
Don’t overdo it. Start by incorporating one or two of these foods into your diet and gradually add more.
“Life is about moderation,” she says. “An unhappy life is going to lead to unhappy skin.”