As a kid, I ate my dinner so that I could have dessert. My mother filled my head with other reasons to eat—like that carrots would keep my eyes strong, dairy would keep my bones strong, and spinach would keep my muscles strong—but I was oblivious to such added benefits. As an adult, I’m still obsessed with dessert, but now I’m equally obsessed with the added benefits of certain foods.

The saying, “You are what you eat” could not be more true when it comes to our skin. Our skin thrives when we eat a natural, wholesome diet rich with antioxidants, vitamins, and minerals, and it suffers under a poor diet—no matter how many overpriced beauty potions we’re lathering on.

I need all the help I can get to look my best these days and if I can get that help while stuffing my face, you can be sure I’m adding the following beauty-full foods to my weekly shopping cart.

Fish for Compliments

Oily fish like fresh tuna, sardines, mackerel, and salmon contain essential fatty acids (EFAs) that actually reduce skin inflammation and keep our skin moisturized. These EFAs also promote elasticity, keeping those wrinkles at bay. Added benefits: research shows that the Omega-3s found in fish slow cognitive decline, remove plaque from our arteries, and improve brain function. In short, tuna is a pretty smart choice for dinner.

Go Nuts

Brimming with vitamins A and E, nuts protect our skin against pollutants and sun damage. Nuts are also rich in good fats that keep our skin nourished and smooth. Power snack on sunflower seeds, almonds, and walnuts and before long, everyone will be going nuts over how great you look!

Think Popeye

Popeye knocked back spinach leaves back like I knock back Guinness, and while I’m getting my iron requirements, he’s getting plenty of antioxidant vitamins B, C, and E. Vitamins C and E are a powerful anti-aging combination while vitamin B boosts energy in our activity levels, promoting that healthy glow. I’m adding spinach, watercress, and cabbage to my cart.

Don’t Forget Popeye’s Lady Friend

You can’t go wrong with olive oil. It’s good for your skin, hair, nails, and overall diet. It’s packed with the good fats, antioxidants, and vitamins A and E that help give us soft, supple, younger-looking skin. I’m adding extra virgin olive oil to my cart because, unlike other olive oils, extra virgin hasn’t been chemically processed. Popeye would be so proud.

Holy Guacamole!

The innocent-looking scaly avocado is loaded with good stuff to make us look like hot stuff. Got dry skin? Reach past that Chanel cream and toward this green, fleshy fruit; it’s packed with vitamin E and monounsaturated fats (sing it with me, “Not all fats are bad for me!”) that combat dryness to nourish our skin and hair. Going forward, I’m adding avocado to all my salads and sandwiches.

Egg-stra Credit

Unscramble your thoughts about eggs and cholesterol because eggs are actually good for us. The sunny side up is that eggs are a high-quality protein and they contain antioxidants that are easily absorbed into the body. When it comes to egging our beauty on, whole eggs are best because they contain vitamin E, vitamins B12 and other vitamin Bs, selenium, and protein, which are all good for your skin and hair. Added benefit: eggs are packed with the carotenoids, lutein, and zeaxanthin, which are crucial to keeping healthy eyes and sharp vision.liuxuepaper.com