Give yourself a little beauty boost with a quick diet makeover this season. Spring is the perfect season to fill up your plate with fresh fruits and veggies, more greens, and a few superfoods that can give you a natural glow.

The trick is to make sure you’re choosing foods that are loaded with micronutrients, antioxidants, adaptogens and phytochemicals. Eating these types of foods regularly can protect your skin from the elements and also ward off premature aging and the effects of stress on your skin and body. Fill up on some of these beautifying foods this spring:

Arugula

Leafy greens are always a good idea but it’s easy to overlook this green when you’re throwing together your salad. Arugula has a slightly bitter taste so it can take a while to get used to. However, it contains phytochemicals that protect your cells from damage — including UV damage.

Watercress

Another must-have for your salad plate and also a great filler for sandwiches and wraps is watercress. It doesn’t have much flavor but does add some bulk to any dish. Watercress is chock full of Vitamins A, C and K so you can add several nutrients to your meals with little effort.

Strawberries

Another way to treat your skin to Vitamin C, strawberries can be part of your diet and your skincare routine. You can throw strawberries into a smoothie or a salad to add some fiber and antioxidants to your plate. You can also mash up strawberries and mix it with yogurt of fresh cream to make a rejuvenating face mask.

Mushrooms

You probably don’t think of mushrooms when it comes to improving your skin but mushrooms have several skin-boosting benefits. They’re high in Vitamin D and have been used medicinally in Traditional Chinese Medicine. On a molecular level, mushrooms can retain water just like hyaluronic acid does — that’s why you see this ingredient in many moisturizers. However, mushrooms can also help with detoxing and protecting the immune system. Adaptogens like cordyceps are especially beneficial for the skin by helping to ward off skin’s daily stressors.

Maca

It’s not technically a food but this superfood is another adaptogen that will give your spring menus a boost. Maca is a Peruvian root and is also known as Peruvian ginseng because it contains a variety of antioxidants and amino acids that reduce oxidative stress.  It’s been linked to several health benefits, including improving memory, boosting energy, and increasing fertility. Just add maca powder to baked goods or smoothies to add some adaptogens to your diet.

Cucumbers

Since they’re mostly water, cucumbers can be a great way to fill up your plate without loading up on calories. If you’re worried about bloating or water retention before you hit the pool or beach this spring, add more cucumber to your salads or even throw some in a green smoothie! Bonus beauty benefit: the silicon in the skin of cucumbers helps make your hair shiny.

Papaya

You don’t need to jet off to the Caribbean to enjoy the beauty benefits of papaya (but enjoying one on the island wouldn’t hurt). Papaya contains enzymes that help you break down food and also contain Vitamins A and C. Eat papaya on an empty stomach for all the digestive benefits and get ready to see your skin glow!

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