As a dietitian and nutritionist, I am convinced that what we eat affects our skin. Consuming nutrients such as: vitamin A, E, C and omega-3 fats may affect the moisture and elasticity of the skin.

Here are 4 super nutrients that will make your skin glow:

Vitamin A: This vitamin has an essential role in the development and maintenance of the epithelial tissue -the lining of eyes and skin. One of the main functions of the epithelial tissue is to serve as a barrier to bacteria. Low levels of Vitamin A can lead to a dry, flaky complexion (1). Don’t hesitate and increase your intake of carrots, spinach, kale, apricots and papaya.

Vitamin E: This nutrient has been found to provide some skin protection. It is another important vitamin for the maintenance of epithelial tissue which helps promote healthy looking skin. In a recent study published in the Annual Review of Nutrition, researchers explained that continuous exposure to ultraviolet rays is linked to skin disorders such as sunburn and skin cancer (2). The risk may be lessened by incorporating more foods rich in vitamin E into your daily diet. Grab some oranges, sunflower seeds and almonds for your afternoon snack.

Vitamin C: In addition to promoting a strong immune system; this water soluble vitamin has anti-aging properties according to a study recently published in the American Journal of Clinical Nutrition (3). Vitamin C also has an important role in the synthesis of collagen, a major protein of body tissues that include the skin. Include broccoli, green leafy vegetables and red peppers at in your favorite dishes or enjoy mango or watermelon for dessert.

Omega-3 fatty acids: This healthy fat nourishes our skin and promotes skin health. It has been found to protect our skin against damage from ultra-violet rays. Research has shown that omega-3 anti-inflammatory properties are responsible for having a protective effect against the incidence of skin cancer and aging (4). It protects against sunburn and helps to prevent premature aging. One of the symptoms of omega-3 deficiency includes dry skin. Have sardines, tuna and salmon for a quick and delicious dinner tonight.

What we eat affects our body from the inside out. Make sure to include these key nutrients every day to attain and maintain healthy and glowing skin.