We have to eat and spend money for food anyway. Why not to spend them wisely? Why not to include healthy and beauty-friendly foods in your shopping list? It’s easy to make your natural glow a lifestyle, not a project.

Here are 15 foods to make you beautiful. Naturally.

Rich in monounsaturated fats, olive oil has to occupy the first place in the list for a number of beauty and health benefits. It moisturizes the skin, improves skin elasticity and its regenerative properties, provides antioxidants and good fats to fight free radicals and facilitate skin healing, reduces under-eye wrinkles, helps lower your risk of heart disease, gently normalizes your digestive system, and may help in preventing gallstones and soothe ulcers.

15 Foods to Make You Beautiful

The antioxidants in dark chocolate improve circulation to the skin, so the nutrients in your blood can better nourish your complexion. Look for bars or cocoa powder with at least 70 percent cacao. According to the U.S.D.A., just two tablespoons of cocoa have more antioxidant power than four cups of green tea or one cup of blueberries. But know your limit – chocolate still contains fat and sugar.

15 Foods to Make You Beautiful

The omega-3 fats in fatty fish like salmon and sardines, have been shown to preserve collagen – the fibrous protein that keeps skin firm, youthful-looking and wrinkle-free. Do you know that your skin begins to decline starting in your twenties?

15 Foods to Make You Beautiful

Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain essential vitamins for healthy skin.

15 Foods to Make You Beautiful

Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. A splash of olive oil or a tiny bit of butter will help your body suck up the nutrient.

If you are not a fan of fish, include handful of walnuts to your daily menu to add Omega-3 fatty acids that help put shine in your hair and aid in making skin smoother and younger looking.

15 Foods to Make You Beautiful

Rich in protein and zinc, legumes help repair and regenerate skin cells that have suffered free radical damage.

Orange pumpkin is filled with carotenoids – wrinkle-fighting plant pigments that help neutralize free radicals in the skin. It is also rich in vitamins C and E as well as powerful enzymes that help to cleanse the skin.

The protein and calcium you get from drinking milk or eating dairy products help skin become firmer and hair and nails stronger.

15 Foods to Make You Beautiful

Protein is the building block of collagen and elastin tissue, which keeps skin firm and less wrinkled. Grass-fed beef is an excellent source of high quality protein.

15 Foods to Make You Beautiful

It’s literally a treasure chest full of almost everything you need for your health and beauty.

15 Foods to Make You Beautiful

Rich in beauty-vitamin E, these seeds can help keep your skin pimple-free. Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group.

Packed with vitamin A and other carotenoids, carrots can give you a natural glow. But don’t forget that you need to eat it with a little bit of fat such as butter, oil or sour cream.

15 Foods to Make You Beautiful

It’s one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light.

Filled with inflammation-fighting antioxidants, green tea does a lot more than relax you. It boosts blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy, say researchers. You can drink it or press it on.

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