You’ve heard it a million times: You are what you eat. And in regards to your skin, the old adage is especially true.

“Good skin relies on an adequate supply of essential nutrients,” says nutritionist Nicolette Pace.

“Some studies indicate that it is indeed possible to delay aging and get an improvement in the condition of the skin, improving your diet”.

And improve your diet is as easy as adding certain key foods that can help with everything from wrinkles and dark spots the sagging of the skin. Not to mention that they are also delicious.


tomatoes are much more than a salad. They are packed with vitamin C, which helps build collagen and makes the skin firmer and plumper.

They also have lycopene, which protects skin from UV damage and improves your vascular system.

according To Pace, after six weeks of eating tomatoes regularly, your skin will get a glow flawless.


Blackberries, and raspberries are great for your skin. They contain flavonoids, polyphenols, vitamins, probiotics, and tons of antioxidants.

“They are scavengers of free radicals” explains Pace. If you are concerned with the effect of your environment, anything from pollution to elements in your water, this will bring a skin more beautiful, add more berries to your diet.

“They can even promote the regeneration of cells to the new skin”, says Pace.

green Tea

in order To keep your skin looking more youthful as possible for as long as possible, your cells need to regenerate correctly.

(the Cells that turn can lead to everything from uneven pigmentation to cancer.) “The green tea has a lot of antioxidant power , as well as a connection to the chemical EGCG,” says Pace.

“In several studies was shown to help cells grow properly and maintain a cycle of healthy living.”

Yogurt and Kefir

To combat the redness and irritation, Pace recommends introducing foods with more probiotics, like yogurt, into your diet.

“the Bacteria from the skin in these foods affects your skin inside and out”, she says. Look for products with natural non-processed to obtain the highest concentration of probiotics alive.

Kefir is a product of the culture of milk is similar to yogurt, but has up to three times more probiotics than yogurt.

You will find it in the dairy case, where often sold as a drink, thanks to its consistency thinner.

While medical researchers are still trying to figure out the connection between the bacteria in your gut and your skin, studies have shown that probiotics reduce inflammation and oxidative stress.

Problems such as acne, psoriasis, atopic dermatitis and rosacea can improve everything.


If your skin is chronically dry, add foods that contain healthy fats into your diet, they will help moisturize the skin from the inside out.

“The wild salmon is phenomenal for your skin”, says nutritionist certified Suzie Carpenter. It is rich in omega-3 fatty acids, one of the best fats for you.

the Other fish are rich in omega-include sardines and Atlantic mackerel.


nuts are another fantastic source of good fat. “Are the omega in the nuts that are so good for your skin”, says Carpenter.

“Some nuts, such as almonds also have vitamin E.” They have anti-inflammatory properties that can help with conditions like acne, psoriasis and eczema.

While walnuts contain the most omega-3, all nuts, including almonds, hazelnuts, peanuts and pistachios, are good for your health when consumed in moderation.

instead of a handful of chips when you feel hungry exchange a handful of nuts mixed to see the benefits of smoothing of the skin.


As nuts and fish, avocados have a lot of fats good for you (and your skin), but not to out there, avocados are also rich in glutamine. “The glutathione is extremely anti-aging”, says Carpenter.

“I recommend many times to detox.” To the release of toxins from your system, glutathione helps with acne and wrinkles home treatment and has been shown even to delay the development of certain types of cancer.


If you’re craving something sweet, swap in honey for other types of sugar. “The honey is anti-viral, and is an antioxidant “, says Carpenter.

“And even if it is technically sugar, does not cause inflammation in your body and skin as ordinary sugar does”. It is so good for your skin, you can even use it as a facial mask.