Coppertone, shmoppertone – Take your sun protection one step further with salmon.

Research underlines big beauty benefits of common foods.

Food has more therapeutic benefits than just keeping our stomachs full and taste buds satisfied. We now know that certain superfoods are responsible for keeping our bodies in balance in every way. A review published in the journal Annual Review of Nutrition  substantiated the positive effects carotenoids (found in carrots) and omega-3 fatty acids (think salmon and chia seeds) have on skin protection from UV exposure. We’re not saying drop your sun screen, but by including a few foods in your diet, you can double your defenses against the sun’s damaging rays. 

The magic doesn’t stop there. Many foods have internal benefits that can appear on the outside. Here are more foods with beauty benefits that work from the inside out. 

Strawberries – a cup of strawberries (8 strawberries) contains even more vitamin C than an orange–140% of the RDA (Recommended Daily Allowance). Not only is vitamin C key to a healthy immune system, but it does wonders for our skin as helps produce collagen, which keeps skin taught and smooths fine lines. A 2007 study published by the American Society for Clinical Nutrition found that higher intake of vitamin C was associated with lower likelihood of a wrinkled appearance among middle aged American women. 

Lentils can help maintain long luscious locks as they contain B vitamins and biotin, which are needed for healthy hair growth. Moreover, lentils are packed with both protein and fiber, the two nutrients that help maintain already healthy blood sugar levels. This is important for keeping skin clear because pimples and acne are associated with the exact opposite: fluctuating blood sugar levels and resultant insulin spikes.

Oysters – Just two oysters will put you over the recommended daily amount of zinc (25 mg), which if you’re concerned about acne or aging, you should be eating. Zinc deficiency is a known cause of acne and zinc helps protect collagen and elastin proteins, which keep your skin young and resilient. Let’s get shucking!

Carrots are chock full of vitamin A, which is the big wig vitamin when it comes to treating acne and psoriasis. Eating a lot of carrots will also do wonders for your vision.

Sunflower seeds are among the best food sources of vitamin E, which is often found in anti-aging creams for good reason, it helps to rehydrate the skin, and reduces dry and rough skin. Vitamin E also prevents inflammation and protects from sun damage.

Salmon is a rich source of Omega 3 fatty acids, which can improve skins elasticity and may reduce the risk of acne and other skin problems. That’s certainly not all though, among other benefits, omega 3s also helps protect against heart disease, reduce inflammation and lower blood pressure.

Shiitake mushrooms – Shiitake mushrooms have been shown to strengthen the immune system. Adding shiitake mushrooms to your diet can help improve your complexion too as they’re packed with the collagen-production boosting mineral, copper.

Seaweed (nori) is one of the best sources of iodine, which is essential for the production of thyroid hormones. Thyroid insufficiencies can result in fatigue, weight gain, hair loss and dry yellowy-colored skin.

Almonds are among the best food sources of Biotin (Vitamin H), which can help if you suffer from dandruff, as biotin helps stop yeasts, a cause of dandruff, from budding full cycle. Almonds also contain magnesium, which can have a calming effect and may help control blood sugar levels.

Beef – When it comes to getting enough iron in your diet, beef is one of your best bets. Iron deficiency may contribute to hair loss as well as brittle nails, and feelings of lethargy so if you want to feel good and look good, beef up!

Kale – When you think kale, think vitamin K; kale is the highest source of vitamin k per calorie. Vitamin K plays a role in ensuring healthy skin and is believed to prevent wrinkles and premature aging and promotes brain function too.

Coconut oil can help improve gut health and studies show it may prevent Alzheimer’s disease. High in healthy fats and vitamins E and K, coconut oil can also boost hair growth and shine by moisturizing the scalp and does wonders for anti-aging because it reduces stress on the liver and lowers oxidative stress, in addition to reducing inflammation, internally and externally.

Garlic may make your breath smell, but it can also help to prevent breakouts. Garlic contains the compound allicin, which is known to have great anti-bacterial, anti-viral and anti-fungal properties, helping you to maintain a clear complexion.

For more foods with big beauty benefits, watch Tanya Zuckerbrot help Olivia Culpo get ready for the Miss Universe pageant at the super market!