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Healthy Habits

Foods for Healthy Skin: What to Put on Your Plate After 40

By Yemi Odugbesan ·

Success Self Care Whipped Shea Butter Body Cream in a 100g jar with a gold band

When I was younger, lunch was whatever I could grab between meetings: crackers, a granola bar, another cup of coffee. I didn't think about it much. Then in my forties I noticed that the weeks I ate well, my skin looked brighter and I had more energy. The weeks I lived on snacks, I could see it in the mirror.

There's no magic food that transforms your skin overnight. But there are everyday foods for healthy skin that support your whole body, and your skin is part of that body. Here's what I keep on my plate, and how I make it simple.

Why Food Matters for Skin

Your skin is your body's largest organ, and it's constantly renewing itself. It relies on the nutrients you eat: protein, healthy fats, vitamins, minerals, and water. When your overall diet is balanced and colorful, your skin has what it needs to look and feel its best.

You don't need supplements, superfoods, or expensive powders to get there. Ordinary grocery store foods do the job.

1. Eat the Rainbow

Brightly colored fruits and vegetables are full of vitamins and antioxidants. Aim for several colors each day.

  • Orange and yellow: sweet potatoes, carrots, oranges, mangoes, and peppers
  • Red: tomatoes, strawberries, red peppers, and watermelon
  • Green: spinach, kale, broccoli, collard greens, and green beans
  • Blue and purple: blueberries, blackberries, and purple cabbage

A simple goal: fill half your plate with fruits and vegetables at lunch and dinner.

2. Add Healthy Fats

Healthy fats are part of a balanced diet, and many women find their skin feels less dry when they include them regularly.

  • Salmon, sardines, and other oily fish, a couple of times a week
  • Avocado
  • Walnuts, almonds, and chia or flax seeds
  • Olive oil for cooking and salad dressings

3. Get Enough Protein

Your body uses protein to build and repair tissue, including skin. As we age, many of us don't eat enough of it.

Include some protein at every meal: eggs, Greek yogurt, beans, lentils, chicken, fish, tofu, or lean meat. Breakfast is the meal where women most often fall short, so start there.

4. Choose Water-Rich Foods

Water matters for your whole body. Besides drinking it, you can eat it.

  • Cucumbers, celery, and lettuce
  • Watermelon, oranges, and grapes
  • Soups and stews, especially in colder months

5. Go Easy on These

You don't need to give up treats. Just notice how often they show up.

  • Sugary drinks and sweets. Enjoy them sometimes, not every day.
  • Heavily processed snacks. Swap a few for nuts, fruit, or yogurt.
  • Too much alcohol. It can leave you dehydrated and disrupt your sleep, and both show up in your skin.

Foods for Healthy Skin: A Simple Day of Eating

Here's what an easy, skin-friendly day might look like:

  • Breakfast: Greek yogurt with berries and a spoonful of walnuts
  • Lunch: a big salad with spinach, tomatoes, cucumber, chickpeas, and olive oil dressing
  • Snack: an orange and a handful of almonds
  • Dinner: baked salmon, roasted sweet potatoes, and steamed green beans
  • All day: water, plus a cup of herbal tea in the evening

Nothing fancy, nothing expensive, and it all comes from one grocery trip. If you don't eat fish, swap in beans, eggs, or chicken, and add walnuts or ground flax for healthy fats.

Make It Easy on Busy Weeks

  • Wash and chop vegetables on Sunday so they're ready to grab.
  • Keep frozen fruit and vegetables on hand. They're just as nutritious and never go bad.
  • Cook a big pot of soup or beans and eat from it for a few days.
  • Keep nuts and fruit where you'll see them, so they're the easy snack.

Food needs vary from person to person. If you have diabetes, heart or kidney disease, food allergies, or take medications, check with your doctor or a registered dietitian before making big changes to your diet.

How I Use It

Food takes care of my skin from the inside, and my Whipped Shea Butter Body Cream takes care of it from the outside. Shea butter is a plant butter rich in natural fats, so I think of it as a nourishing meal for dry skin.

Every evening after my shower, I smooth a small amount over my elbows, knees, and heels while my skin is still damp. Good food, plenty of water, and a little shea butter: that's my simple, steady routine.

I nourish my body with gratitude, one meal at a time.

Your Next Step

Pick one change this week, like adding a colorful vegetable to every dinner. For more simple daily habits, get my free 7-Day Glow Routine Checklist.

Get the free checklist Shop Success Self Care

More to read: Water, Sleep, Skin: Healthy Habits for Glowing Skin and Dry Skin After Menopause.

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