We’re all about skincare for keeping your skin ruggedly vibrant… and not run down and ragged. 

Don’t get us wrong: a daily men’s skincare routine will keep your skin looking great because even the cleanest diet can’t clean your face. But it’s essential to take care of your skin inside and out, and good nutrition is critical for better skin. 

We know we don’t have to say this (seriously, do we really have to say this?), but tanning and smoking will wreck your face (and your health), so cut it out already if you haven’t. Take care of yourself by upgrading your diet and health habits, and transformed skin will follow. 

You don’t have to stop eating tacos and pizza, but you’ll make major strides towards your skincare goals by adding the following 10 foods for better skin to your meal rotation.

Blueberries 

Blueberries contain more antioxidants than almost any other food, and eating a half cup a day will help prevent free radical damage to the skin from too much sun, stress, and pollution. Throw some in your (whole grain) pancakes or a smoothie, and bam––you’re good to go.

Leafy Greens 

Greens like spinach and kale are great for keeping the skin firm, even-toned, and supple. These powerful veggies contain vital phytonutrients and antioxidant compounds that help prevent sun damage. Spinach is high in lutein and beta-carotene, which help to improve and maintain skin elasticity.

Avocados 

Who doesn’t love extra guac? Creamy and delicious, avocados are high in omega-3s and vitamin E which fight free radicals and promote hydrated, young-looking skin.

Chocolate 

Cacao is loaded with flavanols which boost healthy blood vessel function. Maintaining youthful blood vessels lowers the risk of kidney disease, dementia, hypertension (high blood pressure), and type 2 diabetes. Keep your intake of added sugars to a minimum by opting for dark chocolate varieties of 70 percent or higher. 

Salmon 

Cold water fish like salmon are rich in beneficial omega-3s which help prevent cholesterol accumulation in the arteries and are excellent for heart health and circulation. Omega-3s are key for keeping the skin smooth, youthful, and elastic.

Carrots 

Orange foods like carrots, squash, and sweet potatoes are high in vitamin A (retinol) which helps keep the skin looking fresh and vibrant. Vitamin A is powerful support for cellular renewal and skin health. Carrots also contain vitamin K, vitamin B6, folate, and potassium which support the immune system and reduce cardiovascular risk.  

Eggs 

Studies show that zeaxanthin and lutein, two antioxidants found in eggs, can more than quadruple protection against UV damage leading to hyperpigmentation, lines, and skin cancer. These antioxidants also promote firm, soft, and hydrated skin. 

Citrus Fruits 

Vitamin C-rich citrus fruits, such as oranges, grapefruits, lemons, and limes help the amino acids lysine and proline convert to collagen in the skin. Eat some every day to combat premature aging. 

Cold Pressed Olive Oil 

The beneficial fats in olive oil (omega-3s) are excellent for circulation and cardiovascular health and promote that just-got-back-from-the-gym healthy flush. 

Nuts 

Like olive oil, nuts are rich in unsaturated fats, and also provide concentrated amounts of antioxidants, vitamins, minerals, and phytochemicals. Deep nutrition plus free radical protection is your golden ticket to improving your skin, so eat clean food and keep up with your skincare.  

Protect your skin (and your health) with a diet that provides the building blocks of sustainable vitality. You work hard to keep your world going every day, so give your body premium fuel. What you eat and how you live will eventually show up on your face, so take care of your skin by taking better care of you. And lather on the damn sunscreen already.