6 Anti-Aging Salad Recipes That Will Make Your Skin Very Happy (2024)

What's in it for your skin:With kale, carrots, blueberries, and pomegranates, this salad is a great source of vitamin C and the antioxidant family of carotenes, especially beta-carotene, lutein, and zeaxanthin. Research shows carotenoid-rich diets can protect human skin against sun damage by helping shield it from UV damage. Bonus: walnuts are full of essential fatty acids, a key building block of skin cell membranes, to promote plump, smooth skin.

SERVINGS:6

For salad, mix together:
5 oz kale
1 carrot, thinly sliced or shredded
½ c kidney beans, cooked and rinsed
½ c walnut pieces
½ c fresh organic blueberries
¼ c pomegranate seeds

For Dressing, mix together:
1 tsp Dijon mustard
2 Tbsp pomegranate juice
1 Tbsp apple cider vinegar
4 Tbsp extra virgin olive oil,
1 Tbsp fresh chopped cilantro
1 Tbsp fresh chopped basil
Salt and pepper to taste

WHISKdressing well, and pour over salad. Toss salad and serve.

NUTRITION (per serving) 190 cal, 4 g pro, 11 g carb, 3 g fiber, 3 g sugars, 15 g fat, 2 g sat fat, 86 mg sodium

What's in it for your skin:Colorful grains and beans are also an excellent source of antioxidants. This salad calls for quinoa (red and black quinoa have higher amounts of polyphenols and antioxidant activity than white quinoa) and antioxidant-rich black beans, tomatoes, bell peppers, and olives.

MORE:The 10-Second Makeup Trick That Takes Years Off

SERVINGS: 6

3 c cooked red, black or tri-colored quinoa
½ c cherry tomatoes
½ c yellow or orange bell peppers, pitted and diced
¼ c red onions, diced
¼ c pumpkin seeds
1 clove garlic, minced or crushed in press
½ c black beans
½ c pitted green or kalamata olives
¼ c chopped parsley
1 tsp cumin
1 Tbsp lemon juice
5 Tbsp extra virgin olive oil
Salt and pepper to taste

1. COOK quinoa as directed on packaging, fluff, and let cool as you prep the rest of ingredients.
2. COMBINE all other ingredients in a large bowl, and mix well. Add quinoa and serve.

NUTRITION (per serving) 350 cal, 8 g pro, 29 g carb, 5 g fiber, 2 g sugars, 23 g fat, 3 g sat fat, 494 mg sodium

What's in it for your skin:Wild salmon (not farmed) is rich in omega-3s, which possess anti-inflammatory properties. Because inflammation is the root of skin problems like eczema, acne, and psoriasis, this nutrient is a biggie for skin health. What’s more, the fish contains the antioxidant astaxanthin, which studies show has sun-protective effects and can repair UVA-induced skin damage. But it’s no lone ranger in this recipe: Red onion, lemon juice, and collard greens add extra antioxidants.

SERVINGS: 4

1 lb canned, drained wild salmon
1 c cucumber, peeled and diced
1 c celery, thinly sliced
¼ tsp salt
2 tsp Dijon mustard
1 Tbsp olive oil
1 Tbsp each dill, parsley, and/or chives
½ cup red onion, diced
1 Tbsp lemon juice
1 bunch of collard green leaves

COMBINEingredients together. Place a ½ cup of the salmon salad on the inside of a collard green leaf, roll it like a wrap, and serve.

NUTRITION(per serving) 194 cal, 29 g pro, 5 g carb, 1 g fiber, 2 g sugars, 7.5 g fat, 0.5g sat fat, 673 mg sodium

What's in it for your skin:Watermelon is 92% water, so it's packed with hydration benefits (research confirms that the water you drink and eat makes a difference in your skin's moisture levels, too), but it's also chock full of the skin damage-preventing antioxidants lycopene, vitamin C, and beta-carotene. Arugula and radishes bring antioxidant properties to the table, too, in the form of glucosinolates like indole-3-carbinol, sulforaphane, and di-indolmethane (DIM), compounds common in both cruciferous vegetables.

SERVINGS: 8

10 c watermelon, sliced into 1 inch cubes, chilled
1 c fresh mint leaves, minced
1 c radish, sliced
2 Tbsp lime juice
4 Tbsp extra virgin olive oil
2 c cucumber, diced
¼ tsp salt
4 c arugula

TOSSingredients together in large bowl adding arugula last. Serve chilled.

NUTRITION (per serving) 129 cal, 2 g pro, 17 g carb, 2 g fiber, 13 g sugars, 7 g fat, 1 g sat fat, 84 mg sodium

What's in it for your skin: Broccolini (baby broccoli) is full of vitamin C, biotin, and other micronutrients that are important for the skin and is less bitter than regular broccoli. The herbs and spices in this recipe (tarragon, ginger, and garlic) help protect against skin damage caused by excess blood sugar. Too much sugar in the diet or difficulties balancing blood sugar can cause glucose to bind to our skin’s collagen and elastin and eventually leads to sagging and wrinkles.

MORE:8 Easy Tips To Seriously Boost The Nutrition Factor In Your Salad

SERVINGS: 4

2 bunches broccolini, cut into thin strips lengthwise
1 Tbsp cooked quinoa (optional)
1 Tbsp chopped tarragon
¼ c scallions, thinly sliced
½ c dry cherries

For Dressing:
1 Tbsp sesame seeds
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1 tsp freshly grated ginger
½ tsp cumin
1 clove of garlic, pressed or minced
½ tsp salt
1 tsp of water

STEAM broccolini for 2 to 6 minutes, until tender but still bright green. Remove from steamer and place into cold water. Pat dry, toss with remaining ingredients, and add dressing to desired amount.

NUTRITION(per serving) 155 cal, 3 g pro, 18 g carb. 5 g fiber, 8 g sugars, 8 g fat, 1 g sat fat, 308 mg sodium

What's in it for your skin:An avocado a day may just keep the dermatologist away. High in polyphenols and vitamin E along with monounsaturated fats, the green fruit helps protect and nourish your skin cells. In addition, tomatoes are a great source of lycopene, one of the carotenoid antioxidants that help protect your skin from sun damage.

SERVINGS:6

2 c cherry tomatoes, sliced in half
1 c yellow bell peppers, pitted and diced
½ c red onion, peeled and diced
2 garlic cloves, minced or pressed
2 Tbsp lemon juice
2 Tbsp extra virgin olive oil
2 Tbsp cilantro, minced
4 Tbsp whole flax seeds
2 firm avocados, diced
⅛ tsp salt

COMBINE all ingredients in large bowl (put aside the avocado cubes, or they’ll get mashed in the mixing process). Once the salad has been tossed, lightly fold in avocados. Serve immediately.

NUTRITION (per serving) 197 cal, 3 g pro, 12 g carb, 7 g fiber, 4 g sugars, 16.5 g fat, 2 g sat fat, 59 mg sodium

Dr. Trevor Cates, aka "The Spa Dr.," was the 1st woman licensed as a naturopathic doctor in California. She sees patients from around the world with a focus on healthy skin and aging. She is host of The Spa Dr. Podcast and the online Glowing Skin Summit. She is author of Glowing Skin From Withinand is launching The Spa Dr. skin care line in November 2015.