There’s no serum or mask that can do what a balanced, nutrient-rich diet can do for your skin. After 35, the skin’s needs change—collagen production begins to slow, cell turnover isn’t as fast, and hormonal shifts can affect hydration and elasticity. This is when what you eat starts to show on your face, for better or worse.
While topical skincare is essential, supporting your skin from the inside gives you a strong foundation. Here’s how to eat for long-term skin health and radiance.
1. Protein: The Building Block of Firm Skin
Protein is essential for maintaining collagen and elastin—the fibres that keep your skin firm, plump and resilient. As we age, our bodies break down these fibres faster than they’re made, so a diet rich in protein helps slow that decline.
Eat more of:
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Eggs
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Salmon and other oily fish
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Lentils and chickpeas
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Lean poultry
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Tofu and tempeh
Aim to include a source of protein in every meal.
2. Healthy Fats: For Glow and Hydration
Skin loses its natural oils as you age, making it prone to dryness. Healthy fats help maintain your skin’s lipid barrier, which locks in moisture and keeps irritants out.
Focus on:
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Avocados
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Extra virgin olive oil
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Nuts (especially walnuts and almonds)
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Chia seeds and flaxseeds
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Fatty fish like sardines and mackerel
Not only do these fats nourish the skin, but they also reduce inflammation—an often overlooked contributor to premature ageing.
3. Antioxidants: Your Skin’s Best Defence
Every day, your skin faces environmental stressors—UV rays, pollution, and even stress itself. Antioxidants help neutralise the damage from free radicals and reduce visible signs of ageing like pigmentation, dullness, and fine lines.
Fill your plate with:
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Berries
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Leafy greens like spinach and kale
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Tomatoes (especially cooked—lycopene is more bioavailable this way)
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Dark chocolate (70% or higher)
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Green tea
Aim to “eat the rainbow” daily. A variety of colourful fruits and vegetables equals a broader spectrum of antioxidants.
4. Hydration: More Than Just Water
Yes, drinking water matters—but hydration also comes from water-rich foods and keeping your electrolytes balanced.
Hydrating foods include:
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Cucumber
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Watermelon
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Celery
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Oranges
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Zucchini
Also, limit dehydrating foods and drinks—like caffeine, alcohol, and overly salty processed snacks.
5. Collagen Support: Boost Production Naturally
You don’t necessarily need collagen powders to support collagen. Certain nutrients help your body produce and protect its own.
Prioritise:
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Vitamin C (kiwifruit, citrus, bell peppers)
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Zinc (pumpkin seeds, shellfish, beef)
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Copper (cashews, sesame seeds, mushrooms)
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Sulphur compounds (garlic, onions, broccoli)
These nutrients work together to repair skin and support elasticity over time.
Final Thoughts
Radiant skin after 35 is about more than skincare—it’s about supporting your body from the inside. When your skin is nourished through food, it reflects that health in its tone, texture, and resilience. Eating well for your skin doesn’t have to be restrictive—it’s about adding more of the right things, and tuning in to how your body responds.
Skincare starts at the table. And every meal is a chance to feed your glow.
