Buzz
Full and plump cheeks give you a fresh, vibrant look. While no single food can magically create round cheeks, certain foods can help nourish your skin, keeping it healthy, firm, and smooth. If you're underweight or have thin cheeks, gaining weight can also help make your cheeks softer, fuller, and more rounded.
Steps
Aloe Vera
Eat aloe vera to improve your facial skin's elasticity. While it won't necessarily give you round cheeks, aloe vera has been shown to reduce wrinkles and boost collagen production. Try adding about 1 teaspoon (5 ml) of food-grade aloe vera gel to your daily diet.
- Be patient! Research shows that skin improvements may be noticeable after 90 days.
- You can drink aloe vera juice, but the effects may not be as significant because it is diluted with water.
Meat
Fuel your body to produce collagen, helping your skin stay firm and youthful. Protein contains amino acids that form collagen, a key component of your skin. Try to include lean meats like pork tenderloin, skinless chicken or turkey, and lean beef in your diet every day. You can also get protein from beans and nuts.
- Don't eat meat? Tofu is a great protein source for vegetarian and vegan diets.
Eggs
Eggs are rich in retinol and vitamin D, both of which help maintain healthy skin. Eggs are also an excellent protein source for your skin. You can enjoy them boiled, scrambled, or poached to get eggs into your daily meals.
- Most of the nutrients are found in the egg yolk, so don't just eat the egg whites!
Whole Grains
Choose low glycemic index (GI) foods like oats and whole wheat. Foods high in white starch, such as white bread, pasta, and rice, can cause inflammation, leading to skin damage that makes your skin wrinkle and sag. To maintain healthy, firm skin, opt for low-GI foods like:
- Whole wheat pasta
- Whole wheat bread
- Quinoa and millet
- Brown rice
Milk
Drink whole milk to gain weight and plump your cheeks. Whole milk has more calories than low-fat milk, though both contain vitamin D and retinol. Vitamin D boosts your immune system, which helps protect skin from early aging signs like wrinkles and sagging. Retinol promotes collagen production, a fat that helps keep skin plump.
- If you find milk hard to drink, add it to cereal, smoothies, or oatmeal. Don't forget, yogurt has similar benefits!
Protein shakes and smoothies
Drink smoothies or meal replacement shakes to gain weight. If your thin cheeks are due to being underweight, you can increase your calorie intake. Blend smoothies with full-fat yogurt, fruit, and nuts, or treat yourself to a protein shake. You can even drink meal replacement shakes as snacks between meals to help with weight gain and fuller cheeks.
- Choose full-fat milk in your drinks to add more calories.
- For an extra calorie boost, you can mix in nut butter or protein powder.
Fish
Fish is rich in omega-3 fatty acids that help preserve collagen in the skin. Keeping skin firm is also essential for plumping up your cheeks. This is where collagen works its magic! Collagen, a key protein in skin, is crucial for fullness. To enhance your cheeks, include foods that protect and preserve collagen. Try adding these fish to your diet for a boost of omega-3s:
- Salmon
- Tuna (bluefin and albacore tuna)
- Lake trout
- Sardines and anchovies
- Mackerel
- Herring
Nuts and Nut Butters
Add nutritious fats to help your body gain weight. If you're underweight, your cheeks are likely to appear thin as well. Fortunately, gaining weight through a healthy diet can help plump up your cheeks. Snack on nut butters like almond butter or peanut butter, or drizzle olive oil on steamed vegetables at dinner.
- Walnuts, chia seeds, pumpkin seeds, and sunflower seeds are also excellent sources of essential fatty acids that help smooth skin and fight inflammation.
Avocado
Eat avocado to improve your skin's elasticity. Yes, avocados are calorie-dense, but they are packed with nourishing fats that can keep your skin healthy. Try slicing a ripe avocado and adding it to your salad, or spreading it on crackers. You can also mash avocado to make guacamole or use it as a substitute for mayonnaise in sandwiches.
- A recent study shows that pairing avocado with leafy greens or yellow vegetables can reduce wrinkles.
- Mix avocado with onions, cilantro, tomatoes, garlic, and ground cumin to make a delicious guacamole dip.
Healthy Oils
Use plant oils to protect your skin from damage and aging. Cook with sunflower and safflower oils, or drizzle wheat germ oil on your food just before serving. These oils are rich in vitamin E, an antioxidant that helps prevent aging signs like wrinkles. If you're underweight, healthy fats will also help you gain weight and plump your cheeks.
- Not all fats are good for your skin. Avoid saturated and trans fats found in fried foods, fast food, and processed snacks, as they can cause inflammation and irritate the skin.
Antioxidant-Rich Foods
Add antioxidants and vitamins to your diet to protect your skin from damage. For beautiful cheeks, focus on a diet rich in antioxidants. Eating plenty of fresh fruits and vegetables is great, but if you're looking for the best produce for your skin, choose:
- Dried fruits like prunes, raisins, and dried apricots
- Tomatoes
- Citrus fruits
- Bell peppers
- Strawberries
- Kiwi
- Broccoli
- Almonds
- Sunflower seeds
Foods Rich in Copper
Eat beef, oysters, and mushrooms to improve skin elasticity. Foods high in copper can also help reduce facial wrinkles, making your cheeks appear fuller. Try incorporating copper-rich foods into your diet, such as:
- Potatoes
- Cashews
- Crab
- Sunflower seeds
- Dark chocolate
Water
Hydrating your body improves blood circulation to your face. This can help make your cheeks fuller and more elastic, so be sure to drink several glasses of water each day. Water is also found in foods, so include plenty of fresh fruits and vegetables in your diet for overall health!
- Snack on watermelon and cucumbers to hydrate your body.
