“There’s a growing body of research showing that diet really does affect your complexion,” says Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face. “What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.”

So I suppose it’s true. What you eat is what you are, or what you become, or… something like that. Science agrees. What we put into our body affects every portion of it, including our skin. So if you’re having issues breaking out or perhaps your texture isn’t quite where you’d like it to be, try fixing the problem from the inside out. With a little bit of discipline, eating the proper foods may work better than any skin product you can imagine. 

1.  Olive Oil

When researchers analyzed the diets of 1264 women, they found that a higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day) was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon). Olive oil beat out the other oils tested, including sunflower and peanut. About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

2. Tomatoes

Apparently, according to studies, those who ate about 5 tablespoons of tomato paste, along with a tablespoon of Olive oil, daily, had 33% more protection from sunburn.The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF.Don’t get any bright ideas. This is NOT  to replace your sunscreen.

3. Dark Chocolate

The cocoa flavanols, plant compounds with antioxidant properties, help hydrate skin and improve circulation.So for anybody dealing with rough, dried out skin, it’s simple; drink more water and eat more dark chocolate.

You don’t have to tell me twice. I’m definitely, all in for this one.

4. Grass Fed Beef

Not only does grass-fed beef contain a higher ratio of omega-3 to omega-6 fatty acids (to reduce inflammation), but it also packs nearly 30 grams of protein per 3.5-ounce serving. This is great as protein is the building block of collagen.

5. Rosemary

This one was pretty surprising to me. Apparently, according to studies, people who consumed 4 or more herbs regularly was associated with up to 60% reduced risk of Melanoma. Herbs pack a ton of antioxidants into a tiny skin-protecting package, squelching free radicals from the sun before they can damage skin.

6.  Oysters

Suffering from acne? Researchers suggest that people with acne have lower than normal levels of zinc. Oysters are the number one source of zinc, which play an important role in the growth and function of skin cells.

7. Yellow Bell Peppers

One study in the British Journal of Nutrition found that people who ate the most green and yellow vegetables (up to 250 grams; one large pepper is about 190 grams) had fewer wrinkles, especially in the crow’s feet area, compared to those who at the least amount (69 grams a day). This may be because of antioxidants that fight aging free radicals.

8.Kiwi

This little fruit packs a wallop of vitamin C—nearly 120% of your daily needs in one medium kiwi. C stimulates collagen synthesis, which keeps skin taught and smoothes fine lines.

9. Pumpkin

Cooked pumpkin is one of the top sources of beta-carotene. The body converts beta-carotene into vitamin A (a half cup of cooked pumpkin packs nearly 400% of your daily value for A), which is essential for the growth of skin cells. This, in turn, helps keep skin soft, smooth and wrinkle-free.

10. Strawberries

Strawberries have more anti-aging vitamin C per serving than oranges or grapefruit. And research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don’t.