We are what we eat, as the saying goes. 

And acclaimed plastic surgeon Dr Amir Karam said this is especially true when it comes to our skin and appearance. 

The San Diego-based aesthetician has revealed his inexpensive go-to ingredients available at the grocery store for keeping skin youthful and radiant.

On Dr Karam’s list are foods that boost collagen and promote hydration, which improve skin elasticity. 

He has also recommended foods with prebiotics and probiotics as they help smooth skin texture and prevent breakouts. 

He explained in a YouTube video: ‘So many of us invest so much time and money in procedures, skin care products, and treatments. 

‘These aspects are crucial, but we often miss the most vital strategy for achieving youthful, beautiful skin, which involves addressing changes on the cellular level. 

‘And that can be addressed by the foods that we eat.’

As the saying goes, we are what we eat. Esteemed facial plastic surgeon Dr. Amir Karam emphasizes that this is particularly relevant for our skin and appearance.

First, Dr Karam highlighted the importance of collagen-boosting foods that can help to improve skin elasticity, resilience and hydration.

He advises incorporating organic chicken breasts into our diet, as they provide an excellent source of protein, including all nine essential amino acids like lysine, which is critical for collagen production. 

Another food on his shopping list to aid collagen production is bone broth.

Dr. Karam further elaborated: ‘Eating this gives your body what it needs to construct and produce collagen, ensuring hydration for the skin and benefitting joints and other areas, which are all essential for better functionality.’

In today’s world where skin is constantly exposed to pollutants and toxins, Dr. Karam highlighted the necessity of consuming foods rich in antioxidants and vitamin C to safeguard and bolster cell health. 

Vitamin C packs a double punch, the surgeon said and is also essential for boosting collagen.

One of the ‘easiest and most delicious and ways’ to get both vitamin C and antioxidants, Dr Karam said, is through berries. 

His go-tos are blueberries and strawberries, but other foods he recommended include bell peppers and grapefruit.

He recommended adding berries and grapefruit to water for a hydrating, sugar-free drink that replenishes your body with vital nutrients.

Dr Karam also said leafy green vegetables are important sources of vitamin C and antioxidants.

He said broccoli sprouts are exceptionally high in sulforaphane, a powerful compound that helps protect the skin against UV-induced damage. 

Sprouts can contain 10 to 100 times more sulforaphane than mature broccoli.

Organic chicken breasts are an excellent source of protein, providing all nine essential amino acids, including lysine, which is vital for collagen production

Avocados are deemed the best food for supple, moisturized skin as they are rich in healthy fats

A balanced gut is key to achieving clear, radiant skin, Dr Karam revealed, through a complex network called the gut-skin axis.

A healthy gut promotes a strong immune system, reduces inflammation, and aids in the absorption of vital nutrients for skin regeneration and protection, leading to a glowing complexion. 

He told viewers: ‘So having probiotics and prebiotics in your diet helps with the inflammation that helps calm and prevent acne, redness, and skin sensitivity. 

‘So absolutely important to have that really strong gut skin connection.’

He explained that probiotics are the healthy gut bacteria, while prebiotics are the fuel that helps them do their job effectively. 

Some of Dr Karam’s ‘gut healthy heroes’ include sauerkraut and probiotic yogurt. 

Meanwhile, his prebiotic recommendations are chia seeds, green leafy vegetables and avocados.  

Avocados are also deemed the best food for supple, moisturized skin as they are rich in healthy fats. 

The healthy monounsaturated and polyunsaturated fats found in avocados, including oleic acid, help strengthen the skin’s moisture barrier. 

This reduces water loss from the skin, helping to keep it hydrated, soft, and supple. 

Other sources of healthy fats, Dr Karam said, come from nuts and seeds as well as extra virgin olive oil. 

Dr Karam highlights the importance of collagen-boosting foods which can help to improve skin elasticity, resilience and hydration

Lastly, the surgeon suggested gravitating toward foods rich in omega-3s to combat inflammation because these fatty acids are powerful anti-inflammatory agents that reduce inflammation, which is linked to aging.

Omega-3s, such as EPA and DHA (found in eggs and fatty fish such as salmon and sardines) and plant-based ALA (found in flaxseed and chia seeds) help regulate the body’s inflammatory processes, thereby supporting overall health and potentially slowing the aging process by helping to prevent wrinkles.

Dr Karam eats salmon several times a week with his family. 

Along with food, the Californian said that seasonings and spices can play a role in skin health, as well. 

He revealed certain spices like turmeric and ginger contain powerful antioxidants and anti-inflammatory compounds that can combat oxidative stress and cellular damage not only on skin level but in the body too.

The doctor concluded: ‘So, that’s an incredible comprehensive list of foods that are great for our bodies that taste wonderful and make a huge impact in our skin health moving forward.’

Along with a nutrient-rich diet, Dr Karam said other products that can help prevent premature aging includes sun protection and a daily skincare routine that ‘complements everything else that you’re doing.’