Forget a Facialist: All You Need for Flawless Skin Are These 8 Foods

If we could turn back time.

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You can go to extreme measures for youthful-looking skin, like spending a month's rent on a fancy treatment and drinking human blood à la Pharrell (we kid). Or you could simply rejuvenate your grocery list.

As any esthetician worth her salt will tell you, a tailored diet can be one of the greatest assets to your skincare regimen, and ultimately your secret to the fountain of youth. It's all about looking to super-nutritious foods that promote cell regeneration, reduce free radical damage, and keep skin hydrated.

We asked Stephanie Middleberg, RD and founder of Middleberg Nutrition in NYC, to break down the foods that will keep skin glowing and wrinkle-free.

1. Berries
"Berries contain some of the most potent sources of antioxidants, specifically anthocyanin, which protects skin cells from free radical damage and combats oxidative stress, one of the main causes of aging. When protected from damage at the cellular level, the skin looks younger for longer."
2. Anything with Omega-3
"Think foods like sardines, wild salmon, and anchovies. They're a great source of omega-3s and antioxidants that work to fight inflammation, reduce skin conditions like psoriasis, and help to keep skin hydrated and moist by forming strong cell walls and assist with cell repair. Plus, protein is needed to build and repair skin cells."
3.  Avocados
"They're a great source of vitamin E, B vitamins, potassium, and monounsaturated fatty acids.  They hydrate the skin and maintain flexibility."
4. Nuts and Seeds
"Both are rich in Vitamin E, an antioxidant that helps to reduce free radical damage caused by smoke, pollution, and sunlight. They're a good source of protein, fiber, and omegas. Chia is a great source of essential fatty acids that nourish the skin and help to attract and absorb water for added hydration."
5. Turmeric
"Turmeric contains some of the highest  levels of antioxidants and anti-inflammatory properties of all foods and spices. Curcumin, the active compound in turmeric responsible for its bright color, is behind the many health benefits attributed to this culinary spice. It protects skin cells from free radical damage, improves concentration, and slows the formation of wrinkles and fine lines."

6. Tomatoes
"They have lycopene, an antioxidant that fights off free radical damage, which contributes to skin looking worn and dry."
7. Leafy Green Veggies
"They're filled with vitamins and minerals including vitamins E, K, and A. Vitamin A supports cell growth and skin-turnover and prevents dry, rough skin. Vitamin K helps to fortify blood vessel walls and helps to reduce under eye circles. Eating foods rich in these antioxidants can reduce your risk of age-related macular degeneration."
8. Cucumbers
"Not only are they high in silica, but they also prevent water retention and reduce swelling and puffiness under the eyes."

You should also check out:

The Ultimate Health Guide to Getting Good Skin

Never-Before-Heard Beauty Tips to Get You Perfect Skin in 2015

10 Winter Skin Myths

Beauty Editor

Lauren Valenti is Vogue’s former senior beauty editor. Her work has also appeared on,, and in In Style. She graduated with a liberal arts degree from Eugene Lang College, The New School for Liberal Arts, with a concentration on Culture and Media Studies and a minor in Journalism.