Feed Your Face: Eat These Foods for Beautiful Skin

Are there more vitamins packed into your jar of facial cream than there are in your daily multivitamin? Skincare manufacturers are trying to convince you that the secret to good skin is applying these nutrients topically, but getting enough skin benefitting nutrients into your diet can lead to improved skin just as quickly, and at a much lower price point.

What foods should you eat to get healthy looking skin? Dr. Nicholas Perricone, M.S, FACN, creator of the "Three Day Nutritional Face Lift" says there is a facelift in your fridge, and that three days of eating antioxidant and omega-rich foods will "aid in the elimination of puffiness, increase contours, firm jaw lines, etc." Dr. Perricone's  Face Lift Diet is heavy on Wild Alaskan Salmon, organic berries, and bright green vegetables.

Next time you go to fill your shopping cart, keep these foods in mind for healthy skin.


Salmon, tuna, and mackerel are all good sources of omega-3 essential fatty acids, which is a type of really healthy fat that supports healthy, normal inflammatory levels, and also provides lubrication to skin, joints, and tissues. Omega-3s are important components of cell membranes, and they affect cell membrane properties such as fluidity, flexibility, and permeability.

Balancing your omega-3 and omega-6 fats is so crucial for skin health and overall health. 

Fruits and Berries

Antioxidant-rich fruits and berries can help fight free radical damage that can lead to early signs of aging like wrinkles and dry, dull skin. According to Dr. Perricone, antioxidant vitamins A, B-complex, C, and E all work to create your skin's "safety net" - helping to reduce environmental assaults that can damage skin's membranes. Try some of these antioxidant-rich options:

  • Guava, grapefruit, and watermelon are good sources of lycopene.
  • Blueberries, black currants, cranberries, acerola cherry, and plums are good sources of anthocyanins.
  • Strawberries, pineapple, oranges, kiwi, camu camu, sea buckthorn, and cantaloupe are good sources of vitamin C.


Leafy green vegetables like spinach, broccoli, and kale are sources of antioxidant vitamin E plus a host of B-complex vitamins. Pairing these green vegetables with olive oil adds even more beneficial antioxidant vitamin E, which can help prevent the skin from UV damage.

Nuts and Seeds

Walnuts are a great source of omega-3 essential fatty acids, and almonds and almond butter are rich in vitamin E. Brazil nuts are a good source of selenium, a mineral with antioxidant properties. Flax seeds contain omega-3s, and pumpkin seeds contain zinc, which helps maintain collagen in skin.

Green Tea

Green tea contains polyphenols, an antioxidant found in tea, coffee, and red wine. A 12-week controlled study showed daily green tea consumption resulted in significant improvements in skin photoprotection, structure, and function.


Drinking water is one of the best ways to nurture your skin. Your skin is made up of cells, and cells are made up of water. Dehydrated skin can appear dry, tight, and flaky, and is more prone to wrinkling. Stay away from sugary drinks and fruit juices, and instead sip on water throughout the day. Add cut up fruit for increased flavor and even more antioxidant goodness.

A diet rich in varied fruits, vegetables, antioxidants, nuts, and seeds will have tremendous benefits to not only the way you look, but also the way you feel. Before you spend half your paycheck on a lotion or potion promising you younger, more beautiful skin, try adjusting your grocery shopping list instead.

Revolve & Rehydrate Supplement Support

In addition to lifestyle and diet support for the skin, adding a supplement made specifically to promote the skin from within is also a great idea!

Revive & Rehydrate's Skin Benefits: 

  • Supports healthy skin cells and connective tissue to promote firmer, smoother, brighter skin.
  • Provides antioxidants for skin health.
  • Maintains healthy detoxification systems, supports strong skin proteins and connective tissue, and promotes proper hydration abilities. 

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods






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