The skin is much more than a aesthetic issue. It is an organ that fulfills essential functions, such as acting as a barrier against the environment and participating in temperature regulation.
Its appearance depends on multiple factors: genetics, age, hormones, rest, sun exposure, stress, and daily care. Nutrition can also contribute to keeping it healthy, always as part of a set of habits.
There are no miracle foods or an “anti-wrinkle diet.” The key is to maintain a varied, adequate, and balanced diet. No single product guarantees perfect skin on its own, but some nutrients participate in cellular renewal, collagen formation, and protection against oxidative damage.
Vitamin C: citrus fruits, kiwi, strawberries, and vegetables
The vitamin C participates in collagen formation and contributes to antioxidant protection. You can find it in citrus fruits, kiwi, strawberries, tomatoes, bell peppers, and broccoli.
Incorporating different fruits and vegetables allows adding this nutrient within a varied diet, without needing to rely on a single food.
Vitamin A, carotenoids, and Vitamin E
The vitamin A and carotenoids participate in the normal maintenance of the skin. They are present in foods such as the carrot, pumpkin, sweet potato, and leafy green vegetables.
The Vitamin E, for its part, has an antioxidant function. It is obtained through vegetable oils, seeds, and nuts, always in accordance with tolerance and individual needs.
Zinc and proteins for forming and renewing tissues
The zinc participates in protein synthesis and in tissue repair processes. It is found in meat, eggs, dairy products, legumes, and seeds.
Proteins provide the amino acids necessary to form and renew different tissues, including the skin. They can come from eggs, fish, meats, dairy products, legumes and their various combinations.
Healthy fats and everyday foods
The essential fatty acids are part of cell membranes. They are present in the fatty fish, walnuts, chia and flax seeds, and the vegetable oils.
A simple strategy consists of adding variety and color: fruits and vegetables of different tones, a source of protein at main meals, legumes regularly, whole grains, and fats of good quality.
There is no need to buy superfoods or expensive products. Everyday ingredients such as eggs, lentils, oranges, tomatoes, carrots and olive oil can be part of this eating pattern.
Hydration, Rest, and Sun Protection
Proper hydration helps maintain the body’s normal functioning. However, drinking excessive water does not erase wrinkles or replace a skincare routine.
Getting enough sleep, avoiding tobacco, and protecting yourself from the sun are also important measures. Daily sun protection and avoiding tanning beds are especially relevant to reduce damage caused by ultraviolet radiation.
What about collagen supplements?
This is a question I hear frequently. Collagen supplements are marketed as an option to improve the skin, but the available evidence does not allow them to be considered essential nor to guarantee the same results for everyone.
Before incorporating them, it is advisable to evaluate your diet, goals, history, and the product quality with a health professional. Supplements do not compensate for an inadequate diet nor replace external care.
Caring for the skin is not about chasing perfection, but about supporting the body with sustainable habits. A varied diet, rest, hydration, and sun protection are far more valuable allies than any quick promise.
*Mariela Vargas is a licensed Nutritionist (MP 10.959) / @lic.marielav*
