Your body is made up of the food you eat, and your skin is like the fingerprint of what is going on inside. Your cells need nutrients such as vitamins, minerals and proteins to keep skin healthy; when those nutrients are missing from your diet, topical skin care products like moisturizers and eye creams can only do so much.

Good nutrition promotes a healthy, beaming complexion. Many common foods can also help protect your skin from stress caused by sun exposure and environmental pollutants, enabling your body to better replenish and repair damaged cells. Loading up your shopping cart with the nutritious foods your skin loves is a great way to cut down on expensive body care products—and benefit your overall health.

Water, pure and simple
Rule number one: Drink plenty of water. Your body is 65 to 70 percent water, and your cells start drying out long before thirst sets in. Skin needs plenty of hydration to beam its radiant glow—aim for at least eight glasses of pure water a day.

Brightly colored produce
You’ve probably heard that you should eat more fruits and vegetables for a variety of health reasons. Your skin is one of them. Load up on skin-supporting nutrients by eating a bright and colorful variety of produce. Sweet potatoes, tomatoes and cantaloupes offer power-packed antioxidants: nutrients we can get from our food that protect the skin and body from environmental damage.

Antioxidants protect cells from harm by neutralizing unstable atoms in molecules known as free radicals, which search for an antioxidant to bind to. If the free radicals can’t find an antioxidant, they will react with any nearby cell, potentially causing injury. The best-known antioxidants are vitamins C, E and beta-carotene.

Fresh and juicy fruits
Your body can’t store much of the water-soluble vitamin C that your skin loves, so be sure to keep those supplies stocked. A delicious way to get your vitamin C is to include plenty of citrus in your diet.

Dark and leafy greens
Dark, leafy greens, whether they’re fresh or frozen, raw or cooked, are packed with nutrients your skin loves. Many green vegetables are rich in vitamins A and C, folic acid, calcium and iron; the darker the color, the more nutrients they have to give you. My top picks are kale, spinach and chard. There are numerous ways to prepare them, so get creative.

Fishermen’s faves
Cold-water fish can give your skin the double benefit of omega-3 fatty acids plus the restorative powers of protein. Consuming adequate protein is essential for optimal health. Protein is required for the growth and maintenance of our body tissues. It is a primary component of our muscles, hair, nails, skin, eyes and internal organs.

Now what about those essential fatty acids? Fats and oils are made up of building blocks called fatty acids, a variety of which are crucial to good health. Some fatty acids can be manufactured in the human body. Others must be derived from what we eat, because we cannot make them ourselves—these are “essential” fatty acids. The omega-3 fatty acids found in cold-water fish help every cell in our body to function properly. Top picks for fish rich in omega-3 fatty acids include salmon, herring, sardines, mackerel and most shellfish.