Do you use an arsenal of pricy creams, serums, and ointments to improve the complexion of your skin? If so, you’re not alone. However, skincare experts consistently report that the nourishment of the skin starts from within, thanks to a balanced diet. Essential nutrients to support skin rejuvenation include foods high in vitamins A, antioxidant rich foods, healthy fats, and vitamins C and B, among others.

The following skin superfoods can help slow the aging process, increase skin elasticity, and protect the skin from damage due to exposure to the sun:

1. Fatty fish
Fatty fish is a great choice of food to improve the condition of your skin. Some examples include salmon, herring, tuna, and mackerel. Fatty cuts of fish are a great source of omega-3 fatty acids, an essential building block for maintaining bones, skin, hair, and nails. Lacking omega-three fatty acids in your diet can make your skin look extremely dry. Omega 3 fatty acids have also been linked to reduced inflammation, and lowering skin’s sensitivity to harmful UV rays from the sun. Oily fish is also rich in vitamin E, which acts as an antioxidant for your skin. Research conducted by experts shows that fish oils can be used to fight autoimmune conditions that affect the skin. Seafood is a good source of protein that aids in strengthening the skin because fish and shellfish are excellent sources of good oils and healthy fats.

2. Green tea
Green tea is essential for protection and slowing the aging process. This tea contains components known as catechins, which work to enhance the look of the skin by protecting it from harmful UV rays. Research has proven that the effectiveness of green tea can reduce redness after exposure to sunlight by up to 25%. Green tea also improves skin elasticity, evens out skin roughness, helps to naturally thicken skin, and adds vital moisturize.

3. Eggs
Eggs are a great source of protein, which is essential for skin repair. Eggs are not only rich in protein, but also contain biotin, a vitamin that protects against dry skin while increasing skin suppleness and youthful glow. If you aspire to youthful, lustrous skin, it’s time to get cracking those eggs.

4. Water
Water is an essential part of life and also helps improve the look and feel of skin. Drinking at least 8 glasses each day encourages elimination of skin toxins, and improves skin’s radiant glow.

5. Brazil nuts
This type of nut is an excellent source of selenium and omega-three fatty acids. Selenium is essential for improving the skin’s elasticity while preventing inflammatory conditions, like acne and pimples. Both selenium and healthy fats also help reduce the growth of skin radicals and keep the skin moisturized by producing glutathione.

6. Kiwi fruit
Kiwi has the highest content of vitamin C among all superfoods, making it a great choice for skin health and support. Vitamin C and E fight free radicals and protect the skin from oxidative stress, which increases the signs of premature aging.