You may already know that what you eat and drink can affect your skin. Perhaps you have heard that avoiding excessive alcohol consumption or including healthy fats can make your skin look younger. Maybe you even know that antioxidants can help you fight free radical damage and eating more fruits and vegetables can help contribute to that. If you are the average consumer however, that is most likely the extent of your knowledge. Which healthy fats should you eat if you don’t like salmon? Where can you get the most bang for your nutritional buck when it comes to antioxidants? Isn’t green tea touted as the new magic elixir for all that ails us? Here is a quick break down of specific foods that contribute to healthy, younger looking skin. Get your grocery lists ready!


Help fight the damage created by free radicals and produce more collagen by eating a variety of delicious produce. The highest amounts can be found in:

  • Plums
  • Blackberries
  • Blueberries
  • Strawberries
  • Artichokes
  • Prunes
  • Pecans
  • Beans (black, red, and pinto)
  • Red peppers
  • Pomegranates


Yellow and orange vegetables contain carotenoids that studies show may reduce skin’s sensitivity to the sun. In addition to this, carrots are a great source of Vitamin A, which our skin needs for healthy cell production and turnover.

Healthy Fats

These contain essential fatty acids that develop healthy cell membrane barrier. Cell membranes hold water, so the stronger the barrier the better your cells can hold in moisture—and that means younger, plumper skin! Chew your way to more radiant skin by choosing:

  • Salmon
  • Walnuts
  • Cold Pressed, expeller pressed or extra virgin oils
  • Flax seed
  • almonds
  • Sunflower seeds


Studies show that selenium can protect against sun damage, and at high levels can prevent a sunburn from developing on human skin. Eating whole grains for selenium leaves less room for their “white” counterparts, which can have aging effects on the skin! Choose foods like:

  • Brazil nuts
  • Whole grain breads, cereals
  • Turkey
  • Tuna


A delicious hydrate! Have your dessert and firmer skin too—just stick to small servings of cocoa that is 70% cocoa or more.


Great news for all of the avocado addicts out there, this fruit has long been touted for it’s anti-aging properties. High levels of vitamin E, healthy fats, potassium, vitamin B and antioxidants make this a power hitter of nutritional benefits for the skin and the rest of the body.


Contains minerals and proteins to help promote clearer skin by helping to reduce hyperpigmentation.

Green Tea

What doesn’t green tea do? Brimming with EGCG, this beverage has been known as an anti-inflammatory that helps reduce redness. It also helps to protect the cell membrane and has even been shown to protect against skin cancer.


Staying hydrated keeps the skin looking healthy and young. While the amount needed daily varies from person to person, some experts believe that half a gallon of pure water (not in the form of coffee or tea) makes skin cells rejoice. Add a squeeze of lemon for flavor and added vitamin C!

author avatar
Dr. Timothy Jochen Medical Director, Contour Dermatology and Cosmetic Surgery Center
Dr. Jochen specializes in Mohs Surgery for skin cancer removal, facial rejuvenation including cosmetic laser technology, Botox® and facial fillers, soft tissue augmentation, leg and facial vein treatment, tumescent liposuction and hair restoration/transplants.

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