Certain Foods May Support Healthier Skin, Studies Find

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Emerging research in nutrition science suggests that specific foods like almonds, salmon, and mangoes may help reduce wrinkles, improve skin hydration, and support overall skin health when consumed regularly as part of a balanced diet. Clinical studies have found measurable improvements in skin appearance among participants who incorporated these foods into their daily routines.

Why it matters

As dermatological and nutritional research shifts toward examining diet as a long-term contributor to skin health, these findings highlight how certain foods may support the skin's structural integrity and visible appearance, in addition to the use of topical skincare products and sun protection.

The details

Studies have found that almonds, which are rich in antioxidants like vitamin E, can reduce wrinkle severity by 16% and facial pigmentation by 20% when consumed daily. Salmon, high in omega-3 fatty acids and the antioxidant astaxanthin, has been shown to increase skin hydration, decrease UV-induced stress, and improve elasticity. Mangoes, containing carotenoids and flavonoids, can reduce deep wrinkles by 20% when consumed in moderate portions, but larger servings may have the opposite effect.

• In a 24-week study, postmenopausal women saw improvements in skin appearance after consuming almonds daily.
• Participants in a 16-week study experienced reductions in wrinkle depth after taking astaxanthin supplements.

What they’re saying

What’s next

Researchers say these findings should be interpreted within the broader context of balanced dietary habits, as skin health is influenced by numerous factors. However, the growing body of research suggests that regularly consuming certain nutrient-rich foods may help support the skin's structure and appearance over time.