When it comes to cultivating envy-worthy skin, the glow starts from within. While an exceptional skincare routine is vital to living up to your best skin potential, it’s only as strong as the goods you’re putting into your body. And we get it - eating healthy isn’t always easy (and we’re not impartial to a midnight New York slice once in a while), but save for the inevitable special treat here and there, your complexion - and body, in general - will flourish with a diet that packs everything you need for an all-encompassing glow.

We’ve done our homework, and the research shows there are a few key terms to consider when meal prepping for the week (or musing your work morning away over which lunch spot to hit). The nutrients you want to look out for and make sure you’re getting enough of are your friends beta-carotene, omega-3 fatty acids, antioxidants, zinc, and vitamin A, C, E, and D. Don’t be overwhelmed though, the road to complexion perfection is a delicious and totally doable one! We’ve mapped it all out.

Breakfast & Snacks


Mother nature was having a good day when she came up with avocados. Spread half an avo on your breakfast toast in the morning, add it to your salad or bowl at lunch, or even sprinkle some salt and pepper on few slices for a snack that will serve your body, mind, and skin! Avocados are high in monounsaturated fat (the good kind) that contribute to heart health, as well as carotenoids - the antioxidant that helps skin stay springy and protects it from sun damage. (Though this is no excuse to skip your Firmarine Moisturizer SPF 30 in the morning!) We could go on and on about the benefits of avocados but we have more glow-inducing foods to fill you in on!


These little guys are small but mighty (we mean it, have you ever gone too hard on trail mix before meeting friends for dinner and end up being too full to down anything other than a glass of vino?). In terms of feeding your skin, almonds and brazil nuts are the ones you want to gravitate toward. Both of these nuts contain selenium which protects skin against sun damage; almonds also contain monounsaturated fat which moderates skin’s sebum production and can help balance skin, reducing acne and breakouts. Bonus round: walnuts contain zinc which promotes healing and calms inflammation, as well as selenium, Vitamin E and C.


Seeds are where it’s at when it comes to accumulating those precious fatty acids that your skin feeds off of. Flax seeds contain omega-3 fatty acids which reduce skin redness thanks to their anti-inflammatory properties and increase the speed at which wounds heal. Au revoir, acne scars!

Chia seeds also a skin win due to their anti-inflammatory properties. The oil is also proven to increase skin’s hydration levels and reduce water loss. As if that’s not enough reason to incorporate chia into your everyday life, the oil contains even more antioxidants than those found in blueberries! Sunflower seeds are also packed with antioxidants as well as zinc and linolic acid, which is associated with lower risk of dry and thinning skin, thereby directly fighting the signs of aging.

Lunch & Dinner

Eat Your Veggies

Thank goodness we grew into loving our vegetables because there’s no replacement for these babies! The more colorful the better, so load up on your red, green, and yellow peppers which contain Vitamin C and carotenoids to keep skin strong, healthy and reduce the look of wrinkles around the eyes.

Tomatoes are high in the antioxidant lycopene which helps fight free radicals (just like our Firmarine Lift Essence Lotion!). And when it comes to leafy greens, you want to stick with darker colors like kale and spinach which are more nutrient-rich.

Make sure you’re regularly incorporating broccoli into your diet, as this fabulous veggie increases collagen production, contains Vitamin K (a bruise-healing nutrient that may even diminish under-eye bags), plus Vitamin A which promotes new cells in the deep layers of your skin.

Wild salmon is a powerhouse of omega-3 fatty acid-rich protein that will combat inflammation and promote cell water retention, resulting in smoother skin. Salmon is also packed with Vitamin D, which protects skin from infection and combats dryness.

Now for the really good stuff...

A life without dark chocolate is one we’re not sure we want to live, and thankfully we don’t have to entertain the idea seeing as (in portions of one to two ounces) dark chocolate that is 70% cocoa or higher is actually a glow-inducing agent thanks to antioxidants called flavols that firm skin and improve elasticity around the eye.

And because it’s summer spring and you know that we’ll be getting down at a rooftop happy hour every chance we can get, an alcoholic option you don’t have to feel too bad about is a glass of red sangria. Your skin will thank you for the antioxidants in the red wine and the vitamins in the fruit is just an added bonus!