February 10, 2025

Athens News

News in English from Greece

Nutritionist Says: Dark Chocolate and Olive Oil May Help Fight Wrinkles


It is known that there are products that have a beneficial effect on our skin. Some of them help treat acne, others help eliminate age spots, and some even help reduce dark circles and wrinkles.

Salena Sainz, a renowned nutritionist, offers us a list of foods that must be included in our diet if we strive for beautiful and healthy skin.

To the question “Is it possible to improve the condition of the skin with nutrition?” the expert gives a positive answer. Nutrition plays a key role in the health and appearance of our skin.. The nutritionist shares with us her favorite foods and top tips to keep your skin healthy, glowing and flawless.

5 foods that are good for your skin and get rid of wrinkles

To improve the appearance of your skin through nutrition, you should include foods rich in antioxidants in your diet, such as vitamins E, A, C, and B2, and minerals, such as copper and zinc.

It is also important to include healthy fats and enough water to keep your body well hydrated. “My five favorite foods include avocados as they contain vitamin E and healthy fats, legumes containing biotin and antioxidant minerals such as zinc and copper, and bioactives such as polyphenols, carrots, tomatoes and peppers rich in vitamin E“, says the expert.

They also contain beta-carotene, which is essential for protecting skin from sun damage, and fish is a source of omega-3“, she adds. “Research shows that reducing omega-3s in the diet can lead to dry skin, and nuts, rich in zinc, copper, vitamin E and omega-3s, promote skin health and protect against oxidative damage.”emphasizes Salena Sainz.

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How to Eat the Best Foods for Your Skin

The key is to combine a variety of foods to get a variety of nutrients. Exists Some tips to help you better absorb these vitamins.

For example, if you plan to consume foods that contain vitamin C, it is not recommended to consume them exclusively in cooked form. It is ideal to combine them with foods that contain raw vitamin C, as this vitamin can be destroyed at high temperatures.

On the other hand, some foods, such as tomatoes, need to be cooked to absorb lycopene, as do carrots, which release beta-carotene more easily when cooked lightly.

The nutrition expert also recommends pairing your vitamin C intake with collagen-rich proteins such as bone broth and fish, as well as healthy fats found in avocado and olive oil, which promote vitamin absorption.

Another helpful tip is to consume yogurt or kefir, as it improves gut health, making it easier to absorb nutrients.

It's worth noting that if you're following a bland foods diet, it's important to remember that these foods are highly processed and you may be missing out on the healthy fats found in certain foods.

The ideal daily menu for glowing skin

In the morning, it is recommended to include foods rich in antioxidants in your diet to combat oxidative stresscaused by sun exposure and environmental pollution. For example, for breakfast you can eat kefir with red fruits and chia seeds or sourdough bread with avocado and a poached egg.

Mid-morning, add tangerine, a source of vitamin C that stimulates collagen synthesis, and almonds, rich in vitamin E, which keeps skin hydrated. For lunch you can eat some salmon, as well as broccoli, carrots and olive oil to absorb fat-soluble vitamins.

For dinner “I suggest including low glycemic index proteins and carbohydrates that promote cell regeneration and restful sleep, both of which are essential for the appearance of the skin“, says Salena Sainz. “For example, broth with roasted sweet potatoes“, she adds. And, of course, very It's important to stay hydrated throughout the day.

What foods should you avoid?

You should avoid foods that contain too much refined sugars, as they cause glycation, which leads to collagen degradation. Excessive salt intake is also not recommended, as it causes fluid retention, and alcohol consumption can dehydrate the skin and age it prematurely.

Pros or Cons: Supplements for Better Skin Conditions

Generally, if you follow a balanced meal plan, your needs will be met without any problems. However “in case of certain deficiencies or malabsorption, they can be of great help, but you should always consult a specialist first“, says the expert.

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What foods and vitamins reduce wrinkles?

As far as vitamins go, vitamin C reduces wrinkles due to its role in collagen synthesisand vitamin E protects against damage free radicals. There are some products that help reduce wrinkles and here they are:

  • Blackberries: Rich in antioxidants and prevent free radical damage.
  • Natural yogurt or kefir: These products help us maintain a good gut microbiome and immune system.
  • Olive oil: Healthy fats slow and prevent skin cell oxidation, which helps prevent wrinkles and reduce existing ones.
  • Dark Chocolate: The antioxidants in cocoa can improve skin texture, density and radiance.



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