‘You are what you eat’ continues to be the mantra of health and beauty experts who claim that eating a balanced diet, drinking water and exercising regularly are the keys to good health – and great-looking skin.   

Still, maintaining a healthy, youthful appearance day after day can be a challenge, especially when stress, an overbooked calendar, and a lack of time to eat properly are part of your daily schedule.  Are you doomed to wrinkles and unhealthy skin because of your lifestyle?

Banishing those signs of aging may be easier than you think; sneaking in some skin-friendly foods and supplements may be all you need to get started on a skin rejuvenation plan and achieve those youthful looks. Dr. Nicholas Perricone, M.D., an antiaging pioneer, unveils the secrets to healthier skin in his book, The Perricone Prescription. This face and body rejuvenation plan includes the Three-Day Nutritional Facelift, a diet full of antioxidant-rich foods, green tea and supplements that support a healthy lifestyle.

Nutritionists and antiaging beauty experts agree that eating natural, unprocessed foods and making sure your diet contains enough healthy fats are essential for achieving youthful skin. Consider sticking with these nine food rules for your own skin rejuvenation plan:  

#1: Skip the high-sugar snacks. Eating too much sugar may cause wrinkles and cause unnecessary damage to the cells responsible for collagen. Frederic Brandt, MD, a dermatologist and author of 10 Minutes 10 Years explains that sugar causes skin cells to become especially vulnerable to protein breakdown, making it less resilient, dry, and prone to developing wrinkles (Source: Prevention.com).  If you have to cater to that sweet tooth, a piece of fruit is your skin-friendly choice.

#2: Eat your greens. Dark, leafy green vegetables are rich in antioxidants and Vitamin A, an essential vitamin for a clear complexion and even skin tone.

#3: Load up on healthy fats. Avocados, salmon and cashews are valuable sources of healthy fats that can improve the texture and tone of the skin, and make it less vulnerable to damage. If you’re not getting enough healthy fat in your diet, consider an Omega 3 or Omega 6 supplement.

#4: Snack on almonds. Almonds are a valuable source of Vitamin E, another essential vitamin that can restore damaged skin tissue and keep your skin glowing. Vitamin E supplements are another option for excessively dry or inflamed skin.

#5: Go berry-picking. Blueberries, strawberries and other fresh berries are rich in antioxidants and phytochemicals. Eating antioxidant-rich foods can prevent free radical damage so skin stays strong, youthful-looking and resilient, even with toxins in the environment.

#6: Reach for the whole wheat loaf. Whole wheat contains selenium, a mineral that can keep skin cells healthy and ward off skin damage.

#7: Cut back on caffeine. Too much caffeine can deplete vitamins and minerals from your system, and also leave you dehydrated.  Dehydration can lead to a duller complexion and flaky skin, so skip the espresso and soda when possible.  Green tea may be a healthier alternative, according to Dr. Perricone, and can be enjoyed hot or cold.

#8: Add some color to the salad plate. A daily salad full of colorful vegetables means you’ll enjoy a medley of vitamins, minerals and antioxidant-rich foods that can help keep skin problems at bay.

#9: Skip or limit the alcoholic drinks. Alcohol dehydrates the body and makes you more vulnerable to developing wrinkles, red patches on the skin, and a dull complexion.   

After balancing out your diet, clearing up your skin with a cosmetic treatment may help you achieve that healthy glow for the long-term. Microdermabrasion is a deep-exfoliating treatment that can even out the skin tone after just a few sessions. Laser skin resurfacing treatments can increase collagen production, and this can help you maintain, firm, tight and toned skin for the long-term.  

Skin rejuvenation procedures are one way to counteract the signs of aging, but you can maintain that healthy glow with some mindful food choices. 

Learn more about antiaging and facial rejuvenation in our information guide, or consult with a dermatologist in your area for more tips on foods that can help improve your skin.