There are plenty of ointments, cremes, lotions, medicines, and natural and unnatural remedies for clear skin. Some work, some don’t. One thing you can do that’s guaranteed only to help is to make these simple changes to your diet for glowing skin that shouts health and wellness.

Essential Fats
Who loves avocados? We know you do, and you’re in luck because avocados contain lots of healthy fats that help keep your skin clear and healthy. Several studies show people who ate a diet high in the types of healthy fats found in avocados reported better skin. The reason is that healthy fats keep your skin elastic and supple. And it’s not just avocados that are an excellent supply; walnuts, fatty fish, and fortified eggs all rank high in Omega 3 fatty acids. So go on and indulge in that $12 avocado toast — it’s for your health, after all.

Who doesn’t love free skincare? Water is simple, and you probably know you should drink more, but water is a significant game-changer in skincare. First thing first — cut out soda and drink more water. Try for at least eight glasses of water throughout the day. More is better, especially during the summer or if you live in a hot environment and work outdoors or exercise a lot. And while tea and coffee are mainly water, caffeine can counteract the hydration you get from water, so try upping your tea intake.

Orange is the New Clear Skin
Carotenoids are the chemical in veggies that make them orange. You probably have heard of beta-carotene, aka vitamin A, that little antioxidant we pay a bundle for in the form of retinol. When you eat sweet potatoes, carrots, and other orange veggies, the carotenoids, an antioxidant, help your skin stay protected against the sun. While we sing the praises of retinol here at You Beauty, don’t forget that getting some vitamin A on the inside counts too.

The Power of Soy
Soy products like tofu and tempeh contain isoflavones. These have been shown in some studies to potentially decrease wrinkles. Soy also is an excellent source of the Omega 3 fats we talked about earlier. So get started on some soy.

Seeds and Nuts
Sunflower seeds are a quick and easy way to get vitamin E into your diet. Vitamin E is e-ssential (we had to) for healthy skin. A single serving of sunflower seeds gets you half of your daily value of vitamin E. Almonds come in a strong second place for Vitamin E, and hazelnuts follow.

If you don’t like the feeling of seeds stuck in your teeth, spinach and olive oil also contain high amounts of vitamin E. But seeds and nuts are good options, especially if you are busy and on the run a lot but still want to do what you can to get that Cover Girl glow.