When you think of your beauty regime, you probably think in terms of face wash, lotions, and creams… all topical applications. It’s true that what you put on your skin matters a lot. And external pollutants and stressors, and rays (think UV) will affect the presence of blackheads, acne, fine lines, and decreased collagen.

However, the truth is that what goes into your body is just as important for your skin health (maybe more so) than what goes on it. In order to have better skin health, follow some important nutritional advice. Here are some of the best and worst foods for your skin.

The Worst Foods for Your Skin

  • Sugar: The fastest dietary saboteur of your skin is sugar. Overeating sugar quickly leads to major imbalances in skin nutrition, which will give you breakouts, uneven skin tone, and overall dullness.
  • Milk: Unfortunately, milk is often full of growth hormones used on cows to increase milk production, and this can actually have an impact on your own hormone cycles. This can increase inflammation and inhibit insulin production, contributing to breakouts. Organic milk, on the other hand, is usually free of these hormones.
  • Chips, crackers, and bread: According to The Journal of Drugs and Dermatology, refined carbs are the predominant cause of adult acne. These refined sugars also put oxidative stress on your skin, which quickly leads to decreased skin volume and elasticity.

The Best Foods for Your Skin

  • Salmon: A great source of omega 3 fatty acids, salmon helps rebuild healthy skin cells and contributes to a good flow of moisture in the skin tissue, which means less over-oily skin, and less dried-out patches.
  • Green tea: As an antioxidant powerhouse, green tea is great at flushing out toxins and purifying the skin. It also works well as an anti-inflammatory, preventing puffiness and providing good overall skin tone.
  • Tomatoes: Tomatoes have a nutrient called lycopene which, amazingly, protects the skin from sun damage. Eating tomatoes can actually reduce your risk of sunburn.
  • Avocado: A great source of Vitamin A, D, and E, avocado also provides healthy fats.
  • Oranges: Oranges, kiwis, strawberries, broccoli, and red peppers are all great sources of Vitamin C. Vitamin C helps you to fight infection and recover from blemishes faster. It’s also a nutrient which helps to produce more collagen, which many of us know as the key to younger-looking skin. Collagen strengthens and supports the flow of nutrition to all of your skin tissue.
  • High-fiber foods: A healthy-functioning digestive system has a very close link with skin health. Many digestive complaints list acne and facial rashes as part of their symptoms. So high fiber foods like beans, fresh vegetables and fruits, and whole grains will all contribute to healthier, clearer skin.