The best antioxidants to eat for skin health

Beauty folks—ahem, myself included—are always talking about antioxidants. These free-radical fighters should be a core part of your skin care and well-being routine, from serums to smoothies.

All antioxidants help offset oxidative stress and inflammaging. But depending on the specific type of antioxidants you consume, they also come with more targeted benefits.

Here are the best ones for skin health:

Vitamin C

• The science: Vitamin C (ascorbic acid) is required for collagen synthesis—it acts as a cofactor in stabilizing and cross-linking collagen fibers.¹
• Benefits: Supports firmer skin, brightens tone, and reduces wrinkle formation
• Foods to eat: Citrus fruits, strawberries, kiwi, bell peppers, broccoli

Carotenoids

• The science: These fat-soluble pigments accumulate in the skin and act as a secondary defense against UV damage.²
• Benefits: Improves skin tone and offers photoprotection
• Foods to eat: Cooked tomatoes (for lycopene), salmon (for astaxanthin), carrots, sweet potatoes, spinach, and kale

Polyphenols

• The science: These modulate inflammation pathways at the cellular level. Also supports the gut microbiome, which in turn influences skin health through the gut-skin axis.³
• Benefits: Calms inflammation and supports barrier function
• Foods to eat: Berries, green tea, and cacao

Focus less on an individual “superfood” and more on diversity. Rotating a wide range of colorful plants throughout the week ensures you’re getting a spectrum of antioxidants that work synergistically—supporting your skin from multiple angles at once.

+A rainbow of options

• 7 vitamins that support skin elasticity
• The vitamin that supercharges collagen production
• This has been crowned the “King of Carotenoids”
• The beauty supplement I take for extra support

Dew Tell: Environmental health impacts skin health

For Earth Month, I’m taking a second to break down how your environment can impact hair and skin health. Here’s what the research shows:

• Airborne pollutants, like particulate matter (PM2.5), generate free radicals. This triggers collagen breakdown, disrupts lipid balance, and contributes to visible signs of aging, like wrinkles and dark spots.⁴
• Emerging research also links environmental stressors to premature hair graying. Oxidative stress can damage melanocytes (the cells responsible for pigment), which may accelerate the loss of natural hair color over time.⁵
• Water contaminants (like heavy metals or chlorine byproducts) can disrupt the skin barrier, leading to dryness, dullness, and irritation.⁶

What to do with this info: prioritize antioxidant support both topically and internally, cleanse to remove any pollution buildup in the skin (especially important at night), and don’t skip barrier-supporting basics like moisturizers and SPF.

And most importantly, care for the world around you by minimizing toxin exposure in your home, reducing waste where you can, and advocating for pro-environmental policy.

+ Home health

• An MD’s 3 budget-friendly tips to minimize toxins
• The best water filters, according to our editors
• MD-approved air purifiers for your home