We’ve all heard the saying “you are what you eat,” meaning healthy diets are the foundation of healthy bodies. If you eat a ton of junk food, you will probably end up feeling terrible. But neglecting your diet also has adverse effects on your appearance, from bloating and weight gain, to acne and other inflammatory skin issues, what we eat can take a toll on our bodies, right down to our skin. While having a great skincare routine goes a long way in keeping your skin clear and glowing, and preventing early signs of aging, what we eat can significantly contribute to our overall skin health as well. So step up your skin game from the inside out by incorporating these top 7 foods for glowing skin.

Salmon

Salmon contains high levels of DMAE (dimethylaminoethanol), which protects the skin through strengthening cells and preventing deterioration. This helps prevent premature signs of aging. DMAE also supports increases acetylcholine, which helps keep your muscles tight under your skin, keeping your face firm and youthful.

Broccoli, spinach, brussels sprouts, and other deep greens

Leafy greens are packed with ALA (alpha lipoic acid). ALA is packed with antioxidants, which fight the free radicals that cause cellular destruction and aging. It’s also a potent anti-inflammatory that can help decrease puffiness, blotchiness, and redness, and minimize lines and wrinkles.

Grapefruit

One grapefruit contains over 100% of the daily recommended value of vitamin C. Fresh vitamin C is an important vitamin for reversing skin damage caused by pollution and UV rays. It also stimulates collagen and supports new cell growth, and overall smoother skin.

Blueberries

The blueberry is the King of antioxidants that will keep your skin looking youthful, in addition to several other health benefits. Blueberries not only help you look amazing, but they also help support memory, protect against cardiovascular disease, and reduce DNA damage. This anti-aging superfood also happens to be delicious, so whip yourself up a blueberry smoothie!

Walnuts

Walnuts are super tasty, but they’re also loaded with omega 3 fatty acids, which your body doesn’t produce on its own. Omega 3s support several of your body’s systems, including skin health. They protect cells against damage, eliminating toxins so that nutrients can enter. Strong membranes also mean your skin will retain more water, leading to hydrated, moisturized skin.

Tomatoes

Tomatoes are a potent source of the antioxidant lycopene, which helps prevent premature aging and protects your skin from UV damage. Studies show that a diet rich in tomatoes can actually help protect you from the damaging effects of sun exposure (always wear sunscreen anyway!). The best source of bioavailable lycopene comes from cooked or processed tomatoes, so try including tomato soups and sauces in your diet.

Eggs

Eggs contain nutrients that are vital to skin health. Choline and lutein are key nutrients in a skin-healthy diet. Choline helps build fatty parts of cell membranes (the parts responsible for smooth skin) and helps regulate the B vitamins in your body (which also keeps your skin firm and smooth). Lutein is an antioxidant that supports skin elasticity and prevents damage caused by pollution and the sun.

What to Avoid

In addition to what you should eat, there’s also a list of inflammatory foods you should avoid if you want naturally glowing skin. The shortlist includes sugar, bad fats, and alcohol. Too many refined carbs (sugars) will cause your skin to age prematurely, while bad fats (especially trans fats) will slow down circulation and reduce blood flow to your skin. And finally, booze accelerates cellular damage and causes cortisol to be released in your body.

Eating for skin health doesn’t have to be complicated. Making small changes can have a big impact. Choose whole foods, like fruits and veggies, and cut back on sugars, trans fats, and alcohol, and you’ll see a difference in as little as one week!