We do lots of things to feel healthy and strong, but there’s something to be said for looking good too—and that means caring for the one part of the body that’s always on display. Nothing can magically make you look decades younger, but you do have some control over how you protect and improve the health of your skin. Having a skincare regimen helps, as does smearing on sunscreen with an SPF of at least 30 year-round and limiting stress.

What you eat also plays a major role. “Feeding your skin is just like feeding your heart or brain—skin thrives on the right nutrients to stay strong, resilient, and healthy,” explains board-certified dermatologist Mona Gohara, M.D.

Vitamins A, C, and E and omega-3 fatty acids are happy-skin essentials. Also, zinc aids in wound healing, biotin can help skin stay hydrated and elastic, and selenium guards against sun damage. Load up on these rejuvenating picks and see the difference in your skin.

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PEANUTS

They have vitamin E, one of skin’s main bodyguards, Dr. Gohara says, helping shield it from free radicals (molecules that can cause cellular damage that may impact skin integrity or appearance). Peanuts are also high in niacin and zinc, which improve skin hydration and increase its healing capabilities. If you’re allergic to peanuts, reach for sunflower seeds or almonds.

CAULIFLOWER

It boasts vitamin C, a necessity for the body’s creation of collagen, which helps maintain skin firmness and reduce signs of aging, says Brittany Werner, R.D.N., director of coaching at Working Against Gravity. (Bell peppers, citrus, and strawberries are other C-centric picks.) Cauliflower also offers vitamin K, which may improve skin discoloration.

Satay-Style Cauliflower

Active 25 min.

Total 45 min.

Serves 4.

Heat grill or large grill pan on medium. Grate zest from 1 lime and set aside for serving. In medium bowl, whisk 1/3 cup light coconut milk, 1/4 cup creamy natural peanut butter (we used Smucker’s), and 1 Tbsp each red curry paste, light brown sugar, fresh lime juice, and fish sauce. Brush one 3-lb cauliflower (cut into 1/2-in.-thick steaks) with olive oil. Grill, covered, until grill marks form, 5 to 7 min. Flip and grill, basting with 1/2 cup peanut sauce, until just tender, 6 to 8 min. Arrange on platter and sprinkle with 1/4 cup each unsalted roasted peanuts (chopped) and cilantro leaves and reserved lime zest. Serve with remaining sauce.

PER SERVING

About 255 cal, 17.5 g fat (4 g sat), 0 mg chol, 491 mg sodium, 17 g carb, 4 g fiber, 7.5 g sugar (3.5 g added sugar), 9 g pro

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MACKEREL

This fatty fish is a good source of omega-3’s, which help keep skin hydrated and reduce inflammation; it also offers vitamin D, which contributes to new skin cell growth and protects against harmful UV damage, says Werner. In addition, mackerel delivers selenium, a mineral that can help skin heal from wounds (including from acne).

TOMATOES

These have lycopene, an antioxidant that has been shown to offer protection from the sun’s UV rays as well as boost skin’s natural texture while preventing fine lines and wrinkles, Werner says. Tomatoes also contain beta-carotene, which is converted by the body into vitamin A to promote skin renewal and repair.

Broiled Mackerel with Agrodolce Tomatoes

Active 25 min.

Total 25 min.

Serves 4.

Measure 1/3 cup dry white wine in liquid measuring cup; add 3 Tbsp golden raisins and let soak 10 min. Heat 1 Tbsp olive oil in large skillet on medium. Add 1 medium onion (chopped) and 1/4 tsp each kosher salt and pepper and cook, covered, stirring occasionally, until tender, 5 to 7 min. Add 12 oz cherry tomatoes (halved) and 2 cloves garlic (finely chopped); cook, stirring occasionally, until tomatoes start to soften, 3 to 4 min. Add raisins and soaking liquid. Bring to a simmer and cook until liquid is reduced by three-fourths, 2 to 3 min. Stir in 2 Tbsp balsamic or red wine vinegar and cook 30 sec. Remove from heat and sprinkle with 1/4 cup flat-leaf parsley leaves (roughly chopped). Heat broiler with oven rack 6 in. from heat source. Brush small rimmed baking sheet with oil, add four 6-oz skin-on mackerel fillets, and season with 1/2 tsp salt. Arrange skin side up and broil until fish is just cooked through and skin is slightly charred, 6 to 8 min. Serve over agrodolce tomatoes and sprinkle with flaky sea salt if desired.

PER SERVING About 486 cal, 31 g fat (7 g sat), 110 mg chol, 493 mg sodium, 14 g carb, 2 g fiber, 9 g sugar (0 g added sugar), 36 g pro