by Bobbi Brown

Knowing what foods contain which nutrients will help you balance out your diet. This way you can also target specific beauty concerns by eating foods rich in the nutrients you need. To understand which major vitamins and minerals amp up beauty, I turned to health coach Linda Arrandt and nutritionist and alkaline diet expert Dr. Daryl Gioffre.

This story originally appeared in Beauty From the Inside Out, available here.

CAROTENOIDS

What it does: These highly pigmented foods rich in vitamin A can affect skin color, creating a natural, healthy glow from within.

What to eat: Red peppers, pumpkin, carrots, apricots, cantaloupe, sweet potatoes, broccoli, and leafy greens.

POTASSIUM

What it does: An essential mineral for neutralizing toxins and acidity. Also fights puffiness.

What to eat: Bananas, beet greens, Swiss chard, sweet potatoes, avocados, and cooked lentils.

VITAMIN A

What it does: Helps cells repair and renew, making it a must for keeping skin young and vibrant. Also excellent for eye health, which is key since everyone’s eyesight starts to diminish after age 40.

What to eat: Sweet potatoes and yams are the best sources, followed by carrots, butternut squash, kale, and spinach.

LYCOPENE

What it does: Boosts skin’s natural SPF.

What to eat: Tomatoes, watermelon, pink grapefruit, and red peppers.

VITAMIN B2 (RIBOFLAVIN)

What it does: Boosts metabolism and reduces inflammation. Maintains eye health.

What to eat: Lamb will provide 100 percent of your daily requirement. Almonds, avocados, beets, and mushrooms are other good sources.

VITAMIN B7 (BIOTIN)

What it does: Supports healthy and strong hair and nails.

What to eat: Almonds, sweet potatoes, egg yolks, and avocado. If you are experiencing hair loss, a biotin supplement may help.

VITAMIN B8 (FOLATE)

What it does: Excellent for hair growth and cell healing.

What to eat: Garbanzo beans are the best source, followed by lentils, pinto beans, and asparagus.

VITAMIN C

What it does: Excellent for keeping skin glowing, as it increases collagen production.

What to eat: Oranges, grapefruit, kiwis, spinach, red and green peppers, Brussels sprouts, and cantaloupe.

VITAMIN E

What it does: An anti-aging powerhouse, vitamin E helps maintain youthful, hydrated, elastic skin and provides a moisture boost to hair as well. The antioxidant helps to heal acne and scarring.

What to eat: Sunflower seeds, almonds, hazelnuts, spinach, asparagus, and avocado.

VITAMIN K

What it does: Boosts bone density, helps with blood clotting, and strengthens blood vessels.

What to eat: Spinach, dandelion greens, kale, broccoli, and Brussels sprouts.

ZINC

What it does: Helps prevent breakouts and promotes clear skin. Also boosts immunity.

What to eat: Lentils, pumpkin seeds, and kidney beans.