Even in a tight economy, a gal’s got to look good! Getting Botox and face-lifts are great for those who can afford them. But there are some other ways you can keep your skin fresh in addition to good skin care and makeup. One of the most effective strategies for super skin is to nourish your body with plenty of nutrients. Research has shown that specific foods can help prevent wrinkling, sun-damage and help to keep your skin well hydrated.

Here’s a grocery list for your skin!

Orange and red fruits and vegetables. These are high in antioxidants and can help prevent wrinkles. Sweet potatoes, tomatoes and cantaloupe are examples of foods which can help keep your skin firm and bright. Add more of these to your daily diet. Instead of making mashed potatoes or baked potatoes with white potatoes, use sweet potatoes topped with a bit of brown sugar and butter. Or, if you are like me, I think they are sweet enough with just the butter! When having a sandwich or salad, add a few slices of fresh bright red tomato. Then ditch the chips and snack on juicy cantaloupe instead.

Eat citrus fruits on a daily basis to help keep your skin hydrated, which, in the long run, prevents wrinkles. Vitamin C is a powerful antioxidant which helps keep the collagen in your face from sagging. But, it’s water soluble which means you need to stock up everyday. Oranges are a great source of vitamin C but grapefruits lemons and limes are also good choices to keep your “c” levels up. Collagen begins breaking down in your 30’s, start stocking up now! Mix grapefruit into a salad for a summery fresh addition. Squeeze fresh lemons or oranges and make lemonade or orange juice. Squeeze limes or lemons over fish and chicken for some tangy zip.

Herbal Teas. EGCG is a very potent antioxidant which can prevent acne, sun damage and inflammation of the skin. It has even been known to combat skin cancer and tumors. Real teas, green, black or white are the best ways to consume EGCG. Four to six cuts of tea per day is the amount needed to have a beneficial effect on skin. Gradually replace your daily coffee with tea. In addition to the skin, the antioxidants will be healthful for your whole body. For a summer refresher, you can put green tea in a spray bottle and spritz your face through out the day.

Leafy greens have vitamin A which is one of the most important skin helpers helping to prevent your skin from becoming dry and scaly. Vitamin A is essential for the cell renewal process and promotes the growth of new skin. Spinach, broccoli and escarole are just a few examples. Fresh, frozen, raw or steamed leafy greens are all beneficial for skin health. So, eat those salads!

Seafood is where Omega 3 fatty acids are found. Fish such as salmon, tuna, trout, sardines and shellfish have anti-inflammatory properties and can fight sun-related skin damage. They also help protect against sunburn. While eating fish can make your skin look wonderful, keep your intake moderate so you don’t end up consuming too much mercury. Eating fish once or twice per week is sufficient, especially if you load up on the other healthy skin foods.

So, get your edible skin care fix with these healthy foods. You will not only do your skin a favor, but your body as well!