Ever finished a well-balanced salad or green juice and felt that healthy flush hit your skin? Or seen that dull cast wash over your skin after a weekend of sugar-binging? You’re not imagining things. You are what you eat and your skin is the first to show it.

If you’re looking for simple ways to boost your glow factor overall, start by evaluating what’s on your plate — and considering what can be added to it. These daily nutrition tips from the new printed skincare guide, Fresh Face are effortless to adopt and can have a major impact on your complexion over time!

It’s not hard to get these necessary vitamins, minerals and other nutrients into your diet. Here are a few ways to sneak them into what you’re already eating.

seeds, berries + ferments at Breakfast

+ Add a side of kimchi or raw sauerkraut to your morning scrambled eggs for a probiotic hit.

+ Chia seeds are a superfood and contain tons of protein and omega fats. Sprinkle them onto your yogurt or into your breakfast cereal. They don’t have any taste, but they pack a mean crunch!

+ Top your oatmeal or yogurt with blueberries and almond butter for a triple dose of vitamins C, K and E.

greens, herbs +probiotics at Lunch

+ If you’re at the salad bar and not sure what to pick, get the most out of a build-your-own bowl by going for the B.A.K.E.D. A.P.P. (bell peppers, avocado, kale, egg, dairy, almonds, pumpkin seeds, protein).

+ A midday shake with ashwagandha powder will help regulate your cortisol levels if you’re feeling stressed and will create better hormonal balance. Step outside to enjoy this tempering potion and recollect yourself.

+ Add a few tablespoons of kimchi to any rice dish to give it a sour kick and your gut a great dose of probiotics.

salmon, tea + oils at Dinner

+ Season your salmon with turmeric, and let it marinate for 20 minutes before baking to create a super meal out of these nutrients. Turmeric will bring antioxidants to the table and pairs well with the healthy, succulent fats of the salmon.

+ After dinner, brew a calming tea with red ginseng to help regulate your body’s energy levels, and prepare to wind down for the evening.

+ Use coconut oil when cooking your dinner instead of your typical grease to add more healthy fats to the mix; then use it as a makeup remover before bed.

berries, matcha + spices with Snacks

+ Frozen fruit, particularly blueberries, makes the most refreshing snacks, and they’re easy to carry.

+ Mix coconut oil, matcha and ashwagandha, and ditch your third cup of joe for a real kick and a skin boost.

+ There’s nothing like the smell of freshly popped popcorn; top it with an adaptogen like turmeric.

Reprinted from Fresh Face by Mandi Nyambi with permission by Chronicle Books, 2019.