Looking good and feeling good all come from the fuel you put into your body. Everything starts with what you put on the inside to work its way toward the outside, manifesting in either glowing, fabulous skin… or not. What you eat really does matter, and here are the foods you can focus on for firmer and more fabulous skin.

3 Food Basics for Fabulous Skin

There are a couple of tricks of the trade when it comes to glowing, ageless skin. Following these few simple rules when adding foods to your nutrition plan can go a long way toward helping you maintain healthy, glowing skin.

1. Foods with Omega-3 Fatty Acids—yes, you do need to eat some fat to look and feel healthy. But, you can’t eat just any old fats: it’s healthy fats you’re after.

2. Focus on Vitamins, Fiber, and Water—fruits and vegetables are going to be your mainstay for healthy, glowing skin. Filled with antioxidants, fiber, water, vitamins, and other nutrients, they are full of exactly what your skin needs to look its best.

3. Get Collagen—boosting the collagen in your diet can give your skin the firmness and elasticity you seek.

6 Food Essentials for Fabulous Skin

1. Blueberries

These little berries pack quite a punch. Not only are they delicious and filling (due to high amounts of fiber), they are also very high in antioxidants and other nutrients. Because of their high nutritional value, blueberries can help you fight off inflammation and the signs of aging.

2. Bone Broth

While this may sound like your run-of-the-mill soup, it most definitely is not. Bone broth is uniquely rich in collagen, the substance in skin that helps it maintain its elasticity and youthfulness.

3. Fatty Fish

This type of fish, also called oily fish, contains fatty acids, which are essential for healthy tissues in the body. Fatty fish are abundant in both EPA and DHA, which are omega-3 fats. Besides keeping your skin looking supple, the right fats can help lower your blood pressure by reducing the buildup of plaque in your arteries. Try these fatty fish varieties:

• Albacore tuna—this type of tuna is slightly more fatty than its lighter counterparts like chunk light tuna.
• Herring—not necessarily an American favorite, herring is also a good source of fatty acids.
• Anchovies—like herring, anchovies are an acquired taste but are high in the healthy fats you want for great skin.
• Sardines—another oily delicacy, sardines pack a big punch in the healthy foods department. Usually canned, they are low in toxins and high in omegas.
• Salmon—a high fat, super healthy food, salmon boasts high levels of omega-3s. Although farmed salmon can contain more omega-3s than wild-caught fish, it’s best to opt for wild-caught salmon whenever possible as they lived in a healthier environment.

4. Citrus Fruits

When you think citrus, you most likely think vitamin C, and you’d be right on the money. Vitamin C is one of the main antioxidants and helps your skin produce collagen, the building blocks and support structure of skin. In addition to helping strengthen the structure of your skin, vitamin C also helps protect your body from too much ultraviolet radiation and free radicals. Try to include some of the following fruits in your diet:

• Lemons
• Limes
• Oranges
• Tangerines
• Grapefruits

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5. Nuts and Seeds

Nuts and seeds have the healthy fats you need for glowing skin. The fats help nourish your skin and promote elasticity. Nuts are best eaten raw for maximum health impact. When adding nuts and seeds to your daily diet plan, keep in mind that they are generally very high in fat and calories, so adjust your amounts accordingly. There are many nuts and seeds to choose from, but here are a few popular ones to try:

• Almonds—these popular nuts are filled with vitamin E, which can strengthen your body’s ability to manage free radicals that can damage and age skin.
• Flaxseeds—these little gems are a powerful antioxidant and can help keep skin supple.
• Cashews—also great in butter form, these nuts are chockful of magnesium, zinc, iron, and selenium and are vital for smooth skin.
• Chia Seeds—these are also a skin’s best friend with their high concentration of linoleic acids, which help preserve the skin’s moisture barrier.
• Walnuts—the omegas contained in these nuts help your skin retain moisture and create a barrier against toxins and free radicals.
• Pumpkin Seeds—delicious powerhouses contain the highly protective element, zinc. Zinc helps to keep membranes strong and defends against aging and damage from the sun.
• Brazil Nuts—these nuts are known for helping ease inflammation (for clear, glowing skin) and boost glutathione, which helps keep free radicals at bay.
• Sunflower Seeds—once shelled, these delicious seeds are filled with essential fatty acids, which assist in keeping skin supple and glowing.

6. Leafy Greens/Veggies

Don’t forget to add plenty of fibrous and filling veggies to your diet if you want your skin to be fabulous. Filled with vitamins C and E, these power plants help protect your skin with antioxidant power and improved elasticity. So, make sure to include plenty of spinach, kale, and other greens in your daily diet. Additionally, for extra firm skin, add carrots, tomatoes, and pumpkin to your meal plan. The beta-carotene in these foods helps protect your skin against sun damage and stress.