Healthy and glowing skin doesn’t just concern high-priced facials and expensive makeup – it is certain to relate to the natural quarters and the foods that are eaten on a regular basis.

Here are 19 superfoods for a better complexion and a radiant glow:

1 – Blueberries

A low-profile blueberry is rich in antioxidants. These antioxidants help protect from issues related to premature aging. Add ½ blueberries to breakfast cereal or yogurt each morning.

2 – Carrots

The vitamin A content in carrots cuts the over production of skin cells in the outer layer; this is beneficial for clearing up breakouts. A build up of sebum and dead cells can clog pores resulting in acne and similar skin blemishes.

3 – Eggs

The compounds in eggs help with repairing skin tissue and clearing acne and infections. Eggs are high in copper, vitamin A and selenium. Copper improves skin elasticity, vitamin A stops skin developing clumps (which may develop into skin tags or moles) and selenium protects against skin infections.

4 – Avocados

A regular intake of avocados helps to enhance the skin quality and prevent blemishes. Avocados are rich in vitamin A, D and E, which help prevent the early signs of the aging process. This popular fruit is also rich in minerals like iron and copper. These minerals defend against free radicals to protect against aging. Also, the avocados can help promote better skin pigment and elasticity; leaving the skin bright and healthy for the long-term.

5 – Wild Salmon

Wild salmon (and not farm raised) is a perfect source of omega-3 fatty acids. This helps to keep the skin moisturized and supple. Salmon is selenium rich, which protects the skin from long-term exposure to the sun.

6 – Spinach

Spinach is loaded with antioxidants and nutrients. This leafy green vegetable contains lutein, which helps to keep the eyes sparkling and healthy. Spinach is a perfect source of omega-3 fatty acids, magnesium, iron, calcium, potassium and vitamin B, C and E.

7 – Pomegranates

Pomegranates are rich in polyphenol antioxidants. These antioxidants help to regulate the skin’s blood flow and fight free radicals; giving a rosy complexion.

8 – Oysters

The oyster is a rich source of zinc. This mineral helps to promote the repair and renewal of skin cells. Zinc is also beneficial for eye, nail and hair health.

9 – Oranges

Oranges are rich in vitamin C which helps to promote the color and texture of the skin. This delicious fruit includes toning properties to act as wrinkle preventives. Citrus fruits also help with restoring collagen, which is necessary to fight the start of aging and leaves the skin firm.

10 – Safflower Oil

Safflower oil is rich in omega-6 fatty acids to aid as a moisturizer to prevent itchy, flaky, or dry skin. The fatty acids help with keeping the cells supple, which is necessary to let water penetrate the skin. Its healing properties can even help with serious skin complaints, like eczema.

11 – Tomatoes

Tomatoes are a perfect source of the antioxidant lycopene. The anti-aging properties are easily absorbed in the body when the tomato is fresh, processed, or cooked.

12 – Green Tea

Green tea is high in the EGCG antioxidant which is effective at reducing skin redness.

13 – Tuna

Tuna in a can is a favorite sandwich filler and rich in selenium. This nutrient is beneficial for preserving elastin, which helps to keep the skin-tight and smooth. An antioxidant like selenium also aids in protecting the skin against sun damage.

14 – Walnuts

Eating a daily dose of walnuts can offer a variety of benefits: strong bones, brighter eyes, healthy hair and smoother skin. Walnuts are high in nutrients like vitamin E and omega-3 fatty acids.

15 – Kiwifruit

The Kiwifruit is loaded with antioxidants and vitamin C to help prevent wrinkles and keep skin firm. The antioxidants in this small, brown and fuzzy fruit is also beneficial for healthy teeth and bones, as well as protect against heart disease and cancer.

16 – Peppers

The carotenoid antioxidants in orange and yellow peppers can aid in reducing wrinkles, especially in the region of the eyes. The antioxidant properties of peppers can also help with reducing a person’s sensitivity to sun exposure.

17 – Sunflower Seeds

Sunflower seeds are packed with vitamin E, which helps keep the skin protected and supple when exposed to the sun.

18 – Sweet Potatoes

The sweet potatoes are loaded with the beta-carotene antioxidant that helps to combat the aging process.

19 – Kidney Beans

Kidney beans are rich in zinc, which offers the perfect healing properties to fight blemishes. Eat a regular 4-oz of kidney beans to stay fresh and clear and kill the blemish-causing bacteria.