“You are what you eat” is an especially good motto when you want good skin. Genetics and exposure to UV rays do impact your skin’s appearance, but so does your diet. Foods with Vitamin C or minerals like zinc make your skin more radiant and supple. And foods from the same low-glycemic index diet that helps keep diabetes at bay can also offer skin health benefits.

The nice thing is, eating these skin-healthy fruits and lean proteins won’t take a lot of calculating or require overinvolved food prep. And unlike inherited traits or living in a hot climate, what you eat is one skin health factor almost entirely under your control. You can make dietary changes slowly and still achieve radiant, supple skin. Start with substituting these five foods for some of your current menu options:

1. Fatty Fish Like Salmon

Salmon is a top source of omega-3 fatty acids, which nutritionists consider “good fats.” If you eat at least three servings of salmon each week, your skin will become more radiant in a matter of weeks.

Salmon is a superstar on the low-glycemic index, so you can get the skin benefits while eating a food that won’t raise your blood glucose.

2. Hydrating High-Fiber Foods Like Watermelon

It’s time to stop thinking of watermelon only as a fitting end to a summertime picnic. This nearly perfect health food benefits your skin with its hydrating 80% water content.

If that wasn’t enough, it also has the Vitamin C that helps the body build collagen, which in turn makes skin more elastic and supple.

3. Shrimp And Other Zinc-Rich Foods

Zinc helps carry Vitamin A to your skin, which helps reduce swelling and control inflammation, both resulting in healthier skin. Shrimp and other shellfish are prime sources of zinc, along with nuts, legumes, pork, and mushrooms.

4. Oranges And Other Citrus Sources

Orange is a terrible shade for make-up, but a great fruit for your skin. Like all citrus, oranges are laden with Vitamin C. This powerhouse vitamin helps skin fight acne-causing bacteria and stimulates acne scar healing. It’s also critical for collagen production and acts as a powerful anti-oxidant.

You can also eat citrus, including grapefruit and tangerines, to help even out skin tone or combat sunspots.

5. Garlic, Because It’s All About The Allicin

Allicin has multiple benefits for the skin, and garlic contains allicin in great quantities. The science is complicated, but the bottom line is that the allicin in garlic helps kill bacteria that causes acne. It also helps reduce inflammation, so go ahead and get the garlic bread.

Onions are another source of allicin and are also known as a home remedy for acne because of their anti-microbial, antiseptic properties. While some people apply cut onions directly to their skin to reduce swelling and fight wrinkles, some of its vitamins and sulfur must be consumed for your skin to receive the anti-aging benefits.