The sheer number of moisturizers, washes and toners sitting atop women’s vanities coast to coast could convince almost anyone that beauty is indeed “only skin deep.” But as many dermatologists will tell you, while surface treatments surely have their roles in our beauty regimen, what really counts is on the inside. And eating a healthy diet is essential to protecting and caring for skin.

As our body’s largest organ, skin depends on certain nutrients to function properly. Without them, it is defenseless against the pollution, ultraviolet rays and environmental toxins that destroy cells and speed the aging process. Today, scientists are better understanding the role that each vitamin and mineral plays in the health and vitality of our skin. Firmness, plumpness and elasticity all result from proper nourishment. So the next time you’re in the market for a new beauty product, treat your skin to one of these five fabulous foods.

Dark Green Leafy Vegetables

Skin benefits: Packed with vitamin A, dark green veggies protect skin tissues from damage caused by free radicals: unstable molecules from UV radiation, pollutants, pesticides, food additives and other toxins. Greens also are chock full of leucopenia, a powerful antioxidant that gives produce its color and may slow the aging process. The deeper the color of the vegetable, the greater the skin benefit it provides.

Eat them with ease:

• Replace pale iceberg lettuce in your salads with dark greens such as romaine, red oak lettuce, arugula or baby spinach.
• Add chopped chard, mustard greens or kale to lasagna and stuffed-shell fillings.
• Throw a handful of steamed broccoli florets or diced asparagus into a frittata, breakfast omelet or burrito.

Potatoes

Skin benefits: White and sweet potatoes are excellent sources of B vitamins, which play a variety of important roles in skin health. B-3 for example, refines skin tone, and B-12 boosts cell growth. But for all the benefits you’ll need to eat the whole spud as potato skin is loaded with B vitamins. Other B vitamin-rich foods include avocados, beans apples, chicken, eggs, tuna and salmon.

Eat them with case:

• Add boiled or grilled fingerling potatoes to a bed of greens to create a warm salad.
• Replace pasta or rice with a side dish of sweet potatoes roasted with rosemary, garlic and olive oil.

Oranges

Skin benefits: The vitamin C found in citrus fruits helps produce collagen, a protein that makes skin supple and provides structure. Collagen is like the scaffolding of the skin, and without vitamin C, your body can’t produce those building blocks. Other important C sources include leafy greens, tomatoes, peppers, kiwis, melon and berries.

Eat them with case:

• Combine orange juice with seltzer water for a refreshing morning spritzer (the seltzer helps dilute the amount of sugar and acid found in orange juice alone).
• Add orange sections to a bowl of plain yogurt for a sweet treat.
• Drizzle warm caramel or hot fudge on sliced oranges for a satisfying dessert.

Wheat Germ

Skin benefits: Vitamin E is a must-have for healthy skin, and wheat germ is an excellent source. Like vitamin A, vitamin F fights free radicals. It also helps to hydrate skin and reduce inflammation. It’s the anti-aging vitamin. Other vitamin F-rich foods include whole grains, soy products and salmon.

Eat it with case:

• Sprinkle wheat germ on top of yogurt, oatmeal or cereal.
• Add a tablespoon to muffin, pancake or cake batter—you won’t even taste it.
  
• Add a few tablespoons to the ricotta in your lasagna or stuffed shells.
  
• Mix it with flour to bread fish and chicken.

Almonds and Walnuts

Skin benefits; “Nuts provide valuable copper, selenium and zinc, three minerals that work in conjunction with vitamins to protect against UV damage. Copper also plays a role in collagen production, while zinc assists in the repair and growth of skin cells. Milk, chicken, beans and eggs are other excellent sources of these powerhouse minerals.

Eat them with ease:

• Throw a handful of toasted almonds or walnuts into salad, cereal or pasta.
• Instead of regular butter, spread almond butter on your toast in the morning.
• For a nutrient-packed breakfast treat, add ground almonds, orange juice and a dash of vanilla to plain yogurt and eat it over berries.