Having a clear and glowing complexion is an indication of good health and self-care, and dietary choices play a big role in achieving this goal.

Eating a variety of colorful fruits and vegetables, lean proteins, healthy fats, and whole grains provides the essential nutrients that promote skin health from the inside out. Here are 20 foods that contain skin-friendly nutrients to help you achieve a radiant glow.

1. Sweet Potatoes

Sweet potatoes are a rich source of beta-carotene, which is a precursor to Vitamin A. Vitamin A is essential for skin health and helps to promote cell turnover. It also helps to protect the skin from sun damage and may reduce the signs of aging.

One medium sweet potato contains 438% of the daily value of Vitamin A.

2. Avocados

Avocados are rich in healthy fats, particularly monounsaturated fats, which help to keep skin hydrated. They are also a good source of Vitamin E, an antioxidant that helps to protect the skin from sun damage and may reduce the signs of aging.

One medium avocado contains 21% of the daily value of Vitamin E.

3. Spinach

Spinach is a leafy green vegetable that is packed with skin-friendly nutrients. It is a good source of Vitamin C, which helps to produce collagen and keep skin firm. It also contains beta-carotene, which is converted into Vitamin A in the body.

One cup of spinach contains 14% of the daily value of Vitamin C and 181% of the daily value of Vitamin K.

4. Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which help to protect the skin from free radical damage. They are also a good source of Vitamin C, which helps to produce collagen and keep skin firm.

One cup of strawberries contains 149% of the daily value of Vitamin C.

5. Salmon

Salmon is a fatty fish that is rich in Omega-3 fatty acids, which help to keep skin hydrated and reduce inflammation. It is also a good source of Vitamin D, which is essential for skin health.

One 3-ounce serving of salmon contains 100% of the daily value of Vitamin D.

6. Nuts

Nuts such as almonds, walnuts, and brazil nuts are a good source of healthy fats, which help to keep skin hydrated. They are also rich in Vitamin E, an antioxidant that helps to protect the skin from sun damage.

One ounce of almonds contains 37% of the daily value of Vitamin E.

7. Tomatoes

Tomatoes are a good source of Vitamin C, which helps to produce collagen and keep skin firm. They are also rich in lycopene, an antioxidant that helps to protect the skin from sun damage. Cooking tomatoes increases their lycopene content.

One medium tomato contains 28% of the daily value of Vitamin C.

8. Legumes

Legumes such as lentils, chickpeas, and black beans are a good source of plant-based protein, which is essential for skin health. They are also rich in zinc, which helps to reduce inflammation and promote healing.

One cup of lentils contains 36% of the daily value of protein.

9. Dark Chocolate

Dark chocolate contains flavanols, which are antioxidants that help to protect the skin from sun damage. It also contains compounds that may improve blood flow to the skin and increase skin hydration.

One ounce of dark chocolate contains 11% of the daily value of iron.

10. Broccoli

Broccoli is a cruciferous vegetable that is a good source of Vitamin C, which helps to produce collagen and keep skin firm. It is also rich in sulforaphane, a compound that may help to reduce inflammation and prevent skin damage.

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One cup of broccoli contains 135% of the daily value of Vitamin C.

11. Green Tea

Green tea contains antioxidants called catechins, which help to protect the skin from free radical damage. It also contains caffeine, which may reduce inflammation and improve blood flow to the skin.

Drinking green tea may also lower the risk of skin cancer. One cup of green tea contains 24-45 mg of caffeine.

12. Carrots

Carrots are a rich source of beta-carotene, which is converted into Vitamin A in the body. Vitamin A is essential for skin health and helps to promote cell turnover. It also helps to protect the skin from sun damage and may reduce the signs of aging.

One medium carrot contains 210% of the daily value of Vitamin A.

13. Pumpkin Seeds

Pumpkin seeds are a good source of zinc, which is essential for skin health. Zinc helps to reduce inflammation and promote healing. It also helps to regulate oil production in the skin. One ounce of pumpkin seeds contains 14% of the daily value of zinc.

14. Kiwi

Kiwi is a tropical fruit that is a good source of Vitamin C, which helps to produce collagen and keep skin firm. It also contains Vitamin E, an antioxidant that helps to protect the skin from sun damage. Kiwi may also help to improve skin elasticity.

One medium kiwi contains 117% of the daily value of Vitamin C.

15. Red Bell Peppers

Red bell peppers are a good source of Vitamin C, which helps to produce collagen and keep skin firm. They are also rich in carotenoids, which are antioxidants that help to protect the skin from sun damage.

One medium red bell pepper contains 169% of the daily value of Vitamin C.

16. Oats

Oats are a good source of complex carbohydrates, which help to regulate blood sugar levels and prevent inflammation. They are also rich in zinc, which helps to reduce inflammation and promote healing.

One cup of oats contains 26% of the daily value of protein.

17. Oranges

Oranges are a good source of Vitamin C, which helps to produce collagen and keep skin firm. They also contain beta-cryptoxanthin, a carotenoid that may help to prevent sun damage and reduce the risk of skin cancer.

One medium orange contains 116% of the daily value of Vitamin C.

18. Yogurt

Yogurt is a good source of probiotics, which are beneficial bacteria that promote gut health and may improve skin health. Probiotics may help to reduce inflammation in the skin and improve skin hydration. Yogurt is also a good source of protein.

One cup of plain yogurt contains 12 grams of protein.

19. Watermelon

Watermelon is a juicy fruit that is a good source of Vitamin C, which helps to produce collagen and keep skin firm. It also contains lycopene, an antioxidant that helps to protect the skin from sun damage.

Watermelon is also a natural source of hydration, which helps to keep skin plump and supple. One cup of diced watermelon contains 17% of the daily value of Vitamin C.

20. Olive Oil

Olive oil is a healthy fat that is rich in antioxidants, particularly polyphenols, which help to protect the skin from free radical damage.

It also contains Vitamin E, an antioxidant that helps to protect the skin from sun damage and may reduce the signs of aging. Olive oil is a good source of oleic acid, which helps to keep skin hydrated. One tablespoon of olive oil contains 10% of the daily value of Vitamin E.