A 2022 narrative review in the Journal of the Academy of Nutrition and Dietetics said that when diets lack certain nutrients, you could experience thickening skin, poor wound healing, and dermatitis. Because plant-based foods are rich in polyphenols, carotenoids, and certain vitamins, you can improve the health and function of your skin. Diets emphasizing vegetables, olive oil, and legumes are correlated with reduced skin damage and wrinkles, while diets high in meat, refined grains, snacks, soft drinks, coffee, and alcohol are linked to increased wrinkling.
Fruits and vegetables have these healthy compounds that make your skin healthy by defending against free radicals, maintaining your skin’s structure, and reducing inflammation related to sun damage. Vitamin C boosts collagen synthesis and can reduce wrinkles. Nuts and legumes have healthy fats and plant-based proteins that can reduce your skin’s aging. In particular, polyunsaturated fats found in flax seeds and walnuts have been shown to reduce skin aging in women.