We talk a lot about what we put on our skin. But healthy skin also depends on what we give it from the inside.

Your skin is a living organ. It needs protein, healthy fats, vitamins, minerals and antioxidants to maintain its structure, support its barrier and respond to the everyday stresses of life.

What foods are good for healthy skin?

Leafy greens, extra virgin olive oil, walnuts, berries, fatty fish and beans are good places to start. Each brings something different to the table, from protein and healthy fats to vitamins and antioxidants.

So, along with a good skin care routine, think about putting some of these on your plate:

1. Leafy greens: vitamins for healthy skin

Spinach, kale and other leafy greens provide vitamins A, C and K, folate and an array of antioxidants. Vitamin C is particularly important because your body needs it to make collagen, a protein that helps give skin its structure.

2. Extra virgin olive oil and walnuts: healthy fats

Healthy fats are important to the skin barrier, the protective outer layer that helps keep moisture in and irritants out. Extra virgin olive oil and walnuts also provide antioxidant plant compounds. Think of them as helping your skin maintain its defenses.

3. Berries: antioxidants and vitamin C

You probably already know this one. Berries are packed with antioxidants, and strawberries are a particularly good source of vitamin C. That's another reason that handful of blueberries or strawberries is doing more than simply tasting good.

4. Fatty fish: omega-3s for skin health

Salmon, sardines, mackerel and other fatty fish provide omega-3 fatty acids, which support healthy cell membranes and help regulate the body's inflammatory response. They're one part of a balanced diet for healthy skin, rather than a treatment for dryness, irritation or redness.

5. Beans: plant protein for skin maintenance and repair

Here's one we don't hear about nearly as often in conversations about beautiful skin. Your skin needs protein. Protein provides amino acids your body uses to build, maintain and repair tissues, including skin. Beans are an excellent source of plant protein and bring along fiber, minerals and beneficial plant compounds as well.

Putting it together can be simple. Add beans and walnuts to a leafy green salad, dress it with extra virgin olive oil, and enjoy berries on the side. Include fatty fish in meals that suit your tastes. You don't need to fit everything onto one plate.

Can a healthy diet replace your skin care routine?

No. Eating well supports your skin from within, but it doesn't replace cleansing, moisturizing or sun protection. They work alongside each other.

In other words, skin care isn't only something you do in front of the bathroom mirror.

It's what you cleanse with, like our Pumpkin and Green Tea Cleanser.
It's what you moisturize with, like our Luminescent Pearl Cream.
It's how you protect your skin from the sun with our Vitamin E Daily Sunscreen SPF 45.

And it's also what you put on your plate.

Feed your skin well, and then give it good care on the outside, too.

My Zen Skin Care isn't merely trying to make skin look better; we're trying to support healthier skin.