Navigating the journey of life prompts many to prioritise maintaining healthy, radiant skin. While skincare routines play a crucial role, the impact of our diet on the aging process cannot be overlooked from a dermatologist's perspective. Despite varying food preferences due to cultural influences, dietary restrictions, or personal tastes. We spoke with our friend and Dermatologist Dr Shammi Theesan to find out the 10 anti-aging foods that contribute to a more youthful complexion.


These vibrant berries are rich in antioxidants, especially anthocyanin, countering oxidative stress. Including a handful in your daily diet preserves skin elasticity and guards against premature aging. Opt for organic when possible; if not, a brief soak in water with a dash of vinegar can remove unseen undesirable particles.

Fatty Fish

Omega-3 fatty acids in fish like salmon and mackerel are essential for skin health, ensuring a well-hydrated, supple complexion and actng as a natural barrier against environmental damage. Salmon, in particular, combats inflammation and enhances the skin's ability to retain moisture.

Nuts and Seeds

Nuts and seeds, packed with vitamins, minerals, and healthy fats, provide diverse nutrients supporting skin health. Almonds, walnuts, and flaxseeds offer nourishment for a radiant glow. Incorporating these into the diet, especially for protein and healthy fats, is my personal preference.

Dark Chocolate

Moderate consumption of dark chocolate enhances skin health, thanks to its flavonoids promoting better circulation. Opt for varieties with fewer ingredients to sa;sfy sweet cravings without the inflammatory elements found in commercial chocolates. 

Green Leafy Vegetables

Spinach, kale, and Swiss chard, antioxidant-rich powerhouse vegetables, support collagen production for skin elasticity. Their high fiber content aids healthy bowel movements, crucial for detoxifying the body and showcasing overall well-being. 


Creamy avocados, rich in monounsaturated fats, vitamin E, and antioxidants, moisturise the skin, reduce inflammation, and prevent premature aging. Their plant-based nature and yearround accessibility make them a delightful addition to any diet.


Tomatoes, containing lycopene, a potent antioxidant, protect the skin from sun damage and enhance overall skin texture. Including tomatoes in the diet is not only nutritious but also versatile in various dishes.


This hydratng fruit is rich in vitamins A and C, promoting collagen production and contributing to a radiant complexion. Healthy collagen levels support a plump, youthful appearance.

Greek Yogurt

Protein-packed Greek yogurt with probiotics supports gut health, positively impacting nutrient absorption and enhancing skin vitality. Emphasising the importance of gut health cannot be overstated.

Green Tea

Swap your regular tea for green tea to benefit from its polyphenols, with an;-inflammatory and antioxidant properties. The high concentration of polyphenols, particularly catechins, neutralises free radicals, preventing oxidative stress and premature skin aging.

Incorporating these 10 anti-aging foods into your diet offers a delicious and effective way to support a vibrant and youthful complexion. Remember, a holistic approach, combining a nutrient-rich diet with a proper skincare routine, is key to unlocking timeless beauty from within. As you embark on this journey, consider reframing the conversation from physical wellness to internal wellness. The state of our internal well-being reflects in our physical health, extending beyond mere aesthetics. Aging involves more than wrinkles; it's a reflection of our body's evolving ability to perform daily activities we often take for granted.

In Conversation with Dr Shammi TheesanOde Dermatology