A 2021 study by Nutrients journal found that almonds reduced the appearance of wrinkles and pigmentation in light-skinned, postmenopausal women who consumed just over two daily handfuls of the nuts for nearly six months.
This beloved green fruit is a rich source of skin-friendly monounsaturated fats. Avocados are also a good source of vitamin E, boosting antioxidant protection for skin cells from the inside out.
Berries are chockful of anthocyanins – potent antioxidant and anti-inflammatory ingredients that protect against collagen breakdown, according to Molecular Nutrition & Food Research.
Broccoli is rich in anti-inflammatory antioxidants vitamin C and K, which help the body produce collagen, as well as calcium, which improves the appearance of the skin's surface and aids cell turnover.
Copper contributes to normal hair pigmentation and research by the International Journal of Trichology has shown a link between lower levels and the early appearance of white hairs.
Carrots and other orange-red fruit and vegetables – such as tomatoes, red peppers, sweet potato, cantaloupe, and apricots – are rich in naturally occurring pigments called carotenoids, which can have a cosmetic effect on (Caucasian) skin, giving it a golden glow.
Cashews have over twice the iron concentration of grilled lean ribeye, which may help to reduce hair loss, keep you rosy-cheeked, and stave off debilitating fatigue.
A daily helping of citrus fruits will pretty much guarantee you'll be getting enough vitamin C, which has been linked with less wrinkled and dry-looking skin, thanks to its cell-protecting abilities.
An evening cup of cocoa has the power to be a beauty booster – just choose one with a high content of flavanol antioxidants, which are the key ingredient that relaxes blood vessels.
Eggs provide high-quality protein – the basic building block of healthy skin – but are also a good source of iron (found in the yolks) with one egg providing 0.5mg of iron (RDA is 8mg).