You’ve probably heard the phrase “You are what you eat”, but that maxim is especially true when it comes to your skin. Eat too much junk food or skip your veggies and your skin will definitely let you know. The good news? You can improve the look and condition of your skin just by changing your diet. Keep reading to learn which foods are good for your skin!

The 5 Best Foods for Healthy Skin

1. Fish

Fatty fish is one of the best foods for skin. Why? Because fatty fish like salmon, sardines, mackerel, and anchovies are loaded with skin-healthy omega-3 fatty acids. Omega-3’s fight dryness by reinforcing the skin’s natural moisture barrier. As a result, eating fish can help keep skin supple and hydrated. Goodbye, fine lines!

Plus, fish are rich in protein, which provides the building blocks for skin-smoothing collagen and elastin.

2. Brazil Nuts

Brazil nuts are one of the best collagen-boosting foods out there thanks to their incredible selenium content. Selenium is an antioxidant that protects cells from damage and reduces inflammation. But we especially love selenium because it boosts collagen production for firmer, more youthful-looking skin.

So if you’re looking for more selenium in your diet, add Brazil nuts to your grocery list! Just one Brazil nut contains 135% of the daily recommended value of selenium.

3. Tomatoes

Thanks to their lycopene content, tomatoes may actually protect your skin from sun damage. According to a 2008 UK study, people who ate 5 tablespoons of tomato paste daily had 33% more protection against UV rays than those in the control group.

But remember: eating tomatoes is not a substitute for wearing sunscreen, so make sure to use a broad spectrum sunscreen like Perfect Sunscreen SPF 50+ daily.

4. Sunflower Seeds

Believe it or not, this delicious snack is actually an incredible anti-aging food. Sunflower seeds are rich in linoleic acid, an omega-6 fatty acid which prevents thinning skin that leads to fine lines and wrinkles.

Sunflower seeds are also an excellent source of vitamin E, a powerful antioxidant that neutralizes skin-damaging free radicals to help delay signs of aging.

5. Oranges

Like all citrus fruits, oranges are an important source of vitamin C. Vitamin C is a crucial component for the production of collagen, which keeps skin supple and youthful-looking. In fact, according to research published in the American Journal of Clinical Nutrition, people who eat lots of vitamin C-rich foods have fewer wrinkles and other signs of aging.