Fruits, vegetables and whole grains play a vital role in healthy skin because they’re packed with essential minerals and vitamins that strengthen cell membranes, decrease inflammation, and even provide sun protection.

When shopping for healthy food, remember your ABCs:

• Vitamin A protects the skin against disintegration, i.e. aging, by regenerating the skin on a cellular level.
• B vitamins, such as B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), play an important role in maintaining healthy skin and fending off acne.
• Vitamin C keeps the skin plump and youthful by fighting free radicals that interfere with collagen production. Combine Vitamin C with Vitamin E and you’ve got sun protection.
• Vitamin D is found in dietary sources like fish, eggs, and dairy products and produced through brief exposure to sunlight. According to the Mayo Clinic, Vitamin D helps to maintain normal blood levels of calcium and phosphorus. If you want to avoid harmful UV rays, take a Vitamin D supplement instead.
• Vitamin E protects your cells from free radical damage and guards against skin cancer.
• Vitamin K is suspected to keep wrinkles at bay.

Here’s how to incorporate them into your diet easily and deliciously!

Vitamin A: Berries like strawberries, blackberries, and blueberries have high Vitamin A content, as do carrots, sweet potato and red bell peppers.

Vitamin C and more: An eight ounces glass of grapefruit juice has 100% of Vitamin C. Fortified whole grain cereal offer a myriad of vitamins and minerals per serving. As you see, many breakfast foods contain important nutrients for healthy skin.

Vitamin K, C, D, and E: Spinach, or any other green leaf salad, packs a hefty dose of Vitamin K. Add tomatoes, hard boiled eggs, and almonds and you’ve got Vitamin C, D and E, respectively. Create your own dressing by mixing balsamic vinegar or lemon juice (Vitamin C) with olive oil, which has essential fatty acids that stimulate skin growth. Just make sure to use cold pressed or extra virgin olive oil, this ensures that important nutrients are not lost during processing.

More Vitamins and Minerals, Better Skin

Incorporating healthy food into dinner meals is easy, especially if you’re looking to fill up on skin reviving minerals.

• Instead of regular pasta, choose whole wheat pasta. Mix in seafood and garlic and you’re ready to fill up on selenium. Several studies have shown that this mineral helps guard against sun burn and may even prevent skin cancer.
• Toss a few pieces of grilled chicken and you’ve got some zinc in your diet. This mineral is especially important for acne sufferers, as it minimizes oil production. Zinc is also present in oysters and lean meats.
• Adding chard, kale, summer squash or asparagus as a side will provide you with a very good amount of elastin-building copper. These low-calorie options prevent sagging skin.

Although natural foods are important for healthy skin, liquids also play a role in maintaining a radiant complexion. Pay attention to these popular drinks:

• Alcohol and coffee will leave your skin dehydrated and dull. On the other hand, green tea is an antioxidant. It contains chemicals that reactivate dying skin cells, and possibly improve the condition of the skin.
• Milk — go easy on it if you have acne. The American Academy of Dermatology believes there’s a link between milk and acne. Since 75% to 90% of milk comes from pregnant cows, using milk products may expose one to hormones that play a role in acne.
• Water. Drinking eight glasses a day will expel toxins from your body and skin. When it comes to healthy skin, a natural diet — full of fresh fruit, vegetables, and whole grains — is the way to go. If you can’t pronounce the ingredients don’t let it end up in your shopping cart.