In most cases of beauty, it is all about working from the inside, out. No matter how much moisturizer, toner, or sunscreen you may use, there is no greater foe than bad food for your skin.


There are a few foods that you might not even be completely aware of that are either amazing or totally detrimental to your skin health. It is time to pack on the good foods and avoid the bad foods, and by the time summer rolls around, you will have brighter looking skin — the perfect accessory for the beach.


Without further ado, here is a list of foods that are great for your skin.


Blueberries: Or any kind of berries for that matter. Berries, but especially blueberries, are abundant in antioxidants, which help to fend off UV damage and other harmful toxins that seep into your skin.


Spinach: This dark leafy green has beta-carotene, an amazing antioxidant that helps repair skin cells and can even slow down skin cancer cells. Try switching from lettuce to spinach in your next salad, and toss it with some blueberries; you will have a super-charged antioxidant lunch that will help your skin look bright and healthy.


Yogurt: Vitamin A, which is abundant in yogurt, is proved to be very beneficial for your skin and collagen levels. Just be sure to avoid yogurts with added sugar; over-consumption of sugar is not only detrimental to your overall health, it is also not good for your skin.


Almonds: Dermatologist Dr. Michele Green says that almonds can combat a wide variety of issues including wrinkles, lines, acne, and even rosacea. Not only are almonds great for your heart health, but they are moisturizing for you skin because they are packed with vitamin E. Try slicing some in your kitchen before tossing them in a salad or just eat a handful for a snack!


Avocados: Avocados should be your new best friend. They full of antioxidants and seratonin, the chemical in your brain that promotes happiness. They are also packed full of vitamin E — perfect for amping up production of collagen, the primary protein in the skin’s innermost layer, according to nutritional counselor Amy Nelms. Try making some guacamole to put on a chicken burger, or even just eat it with some carrot sticks.


Here’s a list of foods that are particularly bad for your skin; try to avoid them as much as possible.


Milk: Although yogurt has been shown to be good for your skin because of the vitamin A and cultures found inside of them, other milk products have been shown to cause breakouts and acne. This can be a hard food to avoid, as dairy is found in numerous products, but try to at least cut down on skim milk — this has been shown to be the worst of all milk products for your skin.


Alcohol: Although is should come as no surprise that alcoholic beverages are not good for you, alcohol can be particularly detrimental to your skin health. According to experts, alcohol causes dryness, redness, irritation and can even cause your blood vessels to swell. One alcohol that has been linked to numerous healthy benefits, however, is red wine. Skip the cosmo and go straight for the red wine, and you will have healthier skin in no time.


White Bread: Any “high glycemic foods such as pasta, white bread, and cakes have recently been linked to an increase in acne, according to a recent Australian study,” says a source for Total Beauty. Foods high in sugars and abundant in simple carbs are foods you should avoid for healthy skin. Try whole grains and nuts instead!


Grilled Meat: With nicer weather just around the corner, you might be looking forward to your next barbeque. You should be wary, however, of your favorite grilled meats. According to an article in the Huffington Post,

Heating meat at high temperatures produces a chemical reaction between the fat and protein that results in compounds called ‘advanced glycation end products‘ (AGES). These AGES are…linked to oxidative stress and inflammation that can make your skin look ruddier, duller and more wrinkled — older, in general.


Which of these foods do you eat a lot? How do you like to replace or incorporate these foods into your meals? Let me know in the comments below or tweet me @kateeb790!