--- title: Eating and Beauty: 10 Foods That Make You Look Younger description: These foods are rich with the building blocks of healthy skin and hair canonical: https://time.com/3950291/beauty-foods/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-07-12T12:00:38.000Z article:modified_time: 2023-12-14T16:55:33.000Z article:section: Health og:title: 10 Foods That Make You Look Younger og:description: These foods pack the building blocks of healthy hair and skin og:url: https://time.com/3950291/beauty-foods/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production og:image:width: 1200 og:image:height: 675 og:image:alt: TIME og:type: article twitter:card: summary_large_image twitter:title: 10 Foods That Make You Look Younger twitter:description: These foods pack the building blocks of healthy hair and skin twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production --- # 10 Foods That Make You Look Younger > Sponsored content. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Updated: Dec 14, 2023 4:55 PM UTCPublished: Jul 12, 2015 12:00 PM UTC by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Updated: Dec 14, 2023 4:55 PM UTCPublished: Jul 12, 2015 12:00 PM UTC You can head off a lot of your most common beauty concerns simply by downing the right foods. That’s right—[eating well](http://www.health.com/health/gallery/0,,20307133,00.html) not only does wonders for your waistline and [bolsters your immune system](http://www.health.com/health/article/0,,20670912,00.html) but can also provide some very real get-gorg benefits, such as smoothing wrinkles, [giving hair a glossy shine](http://www.health.com/health/gallery/0,,20621270,00.html) and [strengthening flimsy nails](http://www.health.com/health/gallery/0,,20855507,00.html). “Your diet directly affects your day-to-day appearance and plays a significant role in how well you age,” says Joshua Zeichner, MD. The smart approach, Dr. Zeichner says, is to create a plan that includes what he calls “the building blocks of healthy skin and hair”—nutrients, minerals and fatty acids—as well as antioxidants to protect your body from damaging environmental stresses. Get ready to nab some beauty-boosting perks by tossing these essential face-saving edibles into your grocery cart. ### Coffee  Latte Getty Images Grabbing some [java](http://www.health.com/health/gallery/0,,20478472,00.html) every morning doesn’t just jump-start your day—that cup of joe has bioactive compounds that may help protect your skin from [melanoma](http://news.health.com/2015/04/13/5-warning-signs-of-melanoma/) (the fifth most common cancer in the U.S.), according to a recent report in the _Journal of the National Cancer Institute_. Researchers found that the more coffee people downed, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers. ### Watermelon  Watermelon on red Getty Images The summertime fave is loaded with lycopene. “This antioxidant compound gives [watermelon](http://news.health.com/2014/07/01/5-things-you-didnt-know-about-watermelon/) and [tomatoes](http://www.health.com/health/gallery/0,,20723744,00.html) their red color—and helps skin stave off UV damage,” says nutrition pro Keri Glassman, RD, founder of NutritiousLife.com. Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes; that’s the equivalent of an SPF 3, so use it to bolster (not replace) your daily dose of sunscreen. ### Pomegranates  Danny Kim for TIME The seeds of this wonder fruit are bursting with antioxidants, like [vitamin C](http://www.health.com/health/gallery/0,,20745689,00.html), that prevent fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. A study in the _American Journal of Clinical Nutrition_ found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women. Also in the fruit’s arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage). ### Blueberries  Danny Kim for TIME Boost radiance by popping some of these plump little beauties. [Blueberries](http://www.health.com/health/gallery/0,,20400297,00.html) supply vitamins C and E (two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage), as well as arubtin, “a natural derivative of the skin lightener hydroquinone,” Dr. Zeichner says. ### Lobster  Canada, Peggy's Cove, Nova Scotia, Freshly cooked lobster Getty Images High in [zinc](http://www.health.com/health/gallery/0,,20929453,00.html), shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, [acne](http://www.health.com/health/gallery/0,,20826624,00.html) included. “Zinc accelerates the renewal of skin cells,” says Whitney Bowe, MD, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. “That’s why you find the nutrient in many acne medications.” In fact, research shows that people with acne have lower levels of zinc than people with clear skin. ### Kale  Danny Kim for TIME On the long list of [this leafy green](http://www.health.com/health/gallery/0,,20675570,00.html)‘s nutrients are vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don’t leak and cause _Walking Dead_\-like shadows) and loads of iron. “Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin,” explains Howard Murad, MD, associate clinical professor of medicine at UCLA. To max out the benefits, eat the veggie cooked, not raw. ### Eggs  Danny Kim for TIME Your [fingernails](http://www.health.com/health/video/0,,20834530,00.html) (toenails, too) are made of [protein](http://www.health.com/health/gallery/0,,20855303,00.html), so a deficiency can turn those talons soft. Keep yours thick and mani-pedi-ready by cracking smart: “Eggs are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein,” says Frank Lipman, MD, director of Eleven-Eleven Wellness Center in New York City. ### Walnuts  Danny Kim for TIME Omega-3 fatty acids (found in the natural oils that keep your hair hydrated) and vitamin E (which helps repair damaged follicles) are two secrets behind strong, lustrous strands—and these nuts are full of both, Dr. Lipman says. All you need is 1/4 cup a day. What’s more, [walnuts](http://www.health.com/health/gallery/0,,20585485%5F4,00.html) are packed with copper, which will help keep your natural color rich: Studies show that being deficient in the mineral may be a factor in going prematurely gray. ### Avocado  Danny Kim for TIME Like you need another reason to love them: [These rich fruits](http://www.health.com/health/gallery/0,,20395687,00.html) are high in oleic acid, an omega-9 fatty acid that helps skin retain moisture in the outer layer to keep it soft, plump and supple, Dr. Bowe says. ### Cantaloupe  Close-up photo of a slice of a canteloupe with seeds on top Getty Images The sweet melon contains [beta carotene](http://www.health.com/health/gallery/0,,20506267%5F2,00.html), or vitamin A, which is believed to regulate the growth of skin cells on your scalp and sebum in the skin’s outer layer, Dr. Zeichner says. This keeps pores from getting clogged and causing flakes. [_This article originally appeared on Health.com_](http://www.health.com/health/gallery/0,,20930008,00.html) _More from Health.com:_ * [6 Foods for Beautiful Skin and Hair](http://www.health.com/health/video/0,,20836517,00.html?xid=time) * [15 Biggest Sunscreen Mistakes](http://www.health.com/health/gallery/0,,20818090,00.html?xid=time) * [Sleeping Beauty Was Onto Something](http://www.health.com/health/gallery/0,,20906571,00.html?xid=time) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3950291/beauty-foods/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3950291/beauty-foods/"},"headline":"10 Foods That Make You Look Younger","datePublished":"2015-07-12T12:00:38.000Z","dateModified":"2023-12-14T16:55:33.000Z","description":"These foods pack the building blocks of healthy hair and skin","url":"https://time.com/3950291/beauty-foods/","keywords":["Diet & Nutrition","Food","Aging","beauty","Healthcare","skin care","anti-aging"],"thumbnailUrl":"","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3950291/beauty-foods/","name":"10 Foods That Make You Look Younger"}}]}] ```