Student essay 

Ageing Pathophysiology on Face Ageing: Dermal & Epidermal

May 25 / Aarzoo Minocha
Skin is the largest organ and is the first line of defence, an organ primarily responsible for skin health. How do one eat to improve skin health and how to slow down our skin from rapid cell oxidation leading to ageing skin?

The focus is regulating key enzymatic pathways with wholefood diet containing essential bioactive compounds including carotenoids, vitamins, essential fatty acids and phenolic compounds for maintenance of the skin’s structural integrity.

Phytochemicals can slow down skin ageing by removing free radicals. These nutrients act as antioxidants, anti-inflammatory and inhibit hyaluronidase, collagenase, and elastase enzymes causing degradation of skin structure.

Let’s take a deeper dive into some of the phytonutrients assisting in maintaining skin’s integrity.

Beneficial effect of Carotenoids on skin health

Actions: Antioxidant, anti-inflammatory, anti-ageing and anti-tumour.

Our human body cannot manufacture carotenoids, so we need to obtain this compound through diet, found in pigment yellow, red and orange fruits, vegetables and leafy greens contain high levels of lutein and zeaxanthin.

Types of Carotenoids: Lutein, beta-carotene, lycopene, zeaxanthin and astaxanthin.

Best Dietary Sources:
  • Orange and yellow: carrots, sweet potatoes, butternut squash, pumpkin
  • Red: tomatoes (especially cooked), red peppers
  • Leafy Green: spinach and kale

Beneficial effect of Vitamins on skin health

Actions: Strengthening skin barrier, reduced inflammation and protects against UV damage.

Types of Vitamins: Vitamin A,C,E, Zinc, Selenium

Best Dietary Sources:
  • Vitamin A: kale, spinach, mango, guava, cantaloupe
  • Vitamin C:  citrus fruits, red and green peppers, kiwi, mango,         strawberries, and brussel sprouts.
  • Vitamin E: nuts, seeds, broccoli, radicchio, beet greens, collard
  • Zinc: nuts, whole grains
  • Selenium: brazil nuts, whole grains, bananas

Beneficial effect of Essential Fatty acids (EFAs) on skin health

Actions: Optimal for skin functioning, boost hydration, reduces inflammation, strengthening skin integrity.

EFAs are a type of polyunsaturated fatty acid (PUFA) that cannot be synthesized in our bodies and must therefore be obtained from diet.

Types of Essential Fatty acids (EFAs): Omega 6 Linoleic acid (LA) and Omega 3 α-linolenic acid (ALA)

Best Dietary Sources:
  • Omega 6: avocado, sunflower seeds, almonds
  • Omega 3: kiwi, walnut, flaxseeds, chia seeds, hemp seeds

Beneficial effect of Phenolic acids on skin health

Actions: Eliminating the causes and effects of skin ageing, skin diseases and skin damage as well as having significant health benefits including strong antioxidants, anti-inflammatory and antimicrobial properties.

Types of Phenolic acids: 2 classes: hydroxybenzoic and hydroxycinnamic acids

Best Dietary Sources:

  • Hydroxybenzoic acid: strawberries, grapes, onions, dragon fruit
  • Hydroxycinnamic acid: corn, tomatoes, purple cabbage, celery

Summary: We are what we EAT!

This is just a small guideline in helping you in how to EAT to achieve stronger, healthier, more radiant and youthful skin. The way to great skin and to delay the effects of skin ageing can be achieved by focusing on eating nutrient dense wholefood diet such as fruits, vegetables, whole grains, nuts and seeds.

The goal is Healthy skin not perfect skin, and it requires commitment to achieve skin health at its optimal.

REFERENCES

  1. Tomas, M., Günal-Köroğlu, D., Kamiloglu, S. et al. The state of the art in anti-aging: plant-based phytochemicals for skin care. Immun Ageing 22, 5 (2025). https://doi.org/10.1186/s12979-025-00498-9
  2. Pan W.H., Yeh N.H., Yang R.Y., Lin W.H., Wu W.C., Yeh W.T., Chiang M.T. Vegetable, fruit, and phytonutrient consumption patterns in Taiwan. J. Food Drug Anal. 2018;26:145–153.
  3. Linus Pauling Institute, Oregon State University: "Skin Health," "Essential Fatty Acids and Skin Health," "Vitamin A and Skin Health," "Vitamin E and Skin Health," "Minerals and Skin Health."
  4. Cleveland Clinic: "23 Foods That Are Good For Your Skin."
  5. The Whittington Hospital, NHS: "About Vitamin A and Vitamin A Deficiency."
  6. Australasian College of Dermatologists: "Zinc Deficiency and the Skin."
  7. Nutrients: "Fishy Business: Effect of Omega-3 Fatty Acids on Zinc Transporters and Free Zinc Availability in Human Neuronal Cells."
  8. National Institutes of Health, Office of Dietary Supplements: "Zinc: Fact Sheet for Health Professionals," "Selenium: Fact Sheet for Health Professionals."
  9. Burr GO, Burr MM. On the nature and role of the fatty acids essential in nutrition. J Biol Chem. 1930;86:587-621
I am a dedicated Skin Care Professional with 19 years of experience, renowned for a holistic approach that integrates a whole food plant-based diet with advanced skincare modalities and professional skin care products. As the director at Laser Essential & Skin Care, I emphasize that "less is more" in skincare, recommending simple, effective routines that promote long-term skin health and anti-aging.

Throughout my career I have explored how diet directly impacts skin health. My philosophy is rooted in the belief that a whole food plant-based diet, rich in antioxidants and essential nutrients, plays a crucial role in achieving radiant youthful skin and overall skin health.

Focusing on the synergy between nutrition, skincare modalities and skin care, I am committed to bridging the gap between skincare science and nutrition helping clients to adopt lifestyle changes that support both skin vitality and overall wellness.
Hui Li Heng | SKIN NUTRITION INSTITUTE GRADUATE

Frequently Asked Questions

1. How do dietary phytochemicals physically slow down the skin ageing process?

Phytochemicals act as a biological defence by neutralising free radicals created by UV exposure and environmental stress. Beyond their antioxidant capacity, they function as enzymatic regulators. Specifically, they inhibit the activity of hyaluronidase, collagenase, and elastase—the key enzymes responsible for the degradation of the skin’s structural matrix (collagen, elastin, and hyaluronic acid).

2. Can the human body produce the carotenoids necessary for skin health?

No. The human body cannot manufacture carotenoids endogenously. Therefore, essential compounds such as lutein, zeaxanthin, and lycopene must be obtained through a nutrient-dense diet. These are primarily found in yellow, red, and orange fruits and vegetables, as well as dark leafy greens.

3. What role do Essential Fatty Acids (EFAs) play in epidermal integrity?

EFAs, specifically Omega-6 (Linoleic acid) and Omega-3 (α-linolenic acid), are polyunsaturated fats that the body cannot synthesise. They are critical for strengthening the skin barrier, boosting hydration, and reducing systemic inflammation. A deficiency in these fats can lead to impaired skin functioning and a compromised structural defence.

4. Is a wholefood diet more effective than supplements for skin health?

While supplements can provide isolated nutrients, a wholefood diet offers bioactive compounds in their natural, complex state. Whole foods like fruits, vegetables, nuts, and seeds provide a synergy of vitamins, minerals, and phenolic acids that work together to eliminate the causes of skin damage and promote optimal cellular rejuvenation.
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