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/ Source: TODAY
By Joy Bauer

While there are many factors that contribute to a healthy complexion, there are four standout nutrients that seem to play a role according to scientific research: beta-carotene, lycopene, omega-3 fatty acids and vitamin C. You can find these nutrients in loads of tasty foods — think bell peppers, strawberries, tomatoes, pumpkins and watermelon, just to name a few. Here, I’ve constructed a delicious one-day menu that hits all the marks. Dig in, and enjoy nourishing your skin from the inside out.

Try this beautiful breakfast

An omelet filled with steamed broccoli and any color bell pepper will boost your vitamin C intake.TODAY

Wake up to a vitamin C-rich morning meal. Enjoy a hearty omelet stuffed with sautéed broccoli and bell peppers. Elevate the goodness with sliced guava, kiwi or strawberries on the side. These fruits and veggies are loaded with skin-enhancing vitamin C, a potent antioxidant that may help with collagen repair, assist in photo protection and promote wound healing.

Research also shows that it may decrease harmful free radicals and inflammation. Plus, they're tasty and good for you, too. What a deal!

Serve up a lycopene-loaded lunch

Watermelon and tomatoes are loaded with lycopene.TODAY

Lycopene is an antioxidant which gives red fruits and veggies their deep-colored hue, and research shows it may help to protect against sun damage and lower the risk of skin cancer. Eating a diet rich in lycopene may also help reduce inflammation and prevent collagen breakdown, one of the major causes of wrinkles.

For your mid-day meal, create a delicious feta salad featuring watermelon and tomatoes. Round it out with a whole grain roll and this amazing lycopene-rich Gazpacho soup, and you’re in beauty business. Get the easy Gazpacho recipe!

A dazzling dinner and dessert

A perfect dinner trifecta: arctic char, edamame and quinoa.TODAY

For supper, dine on arctic char or salmon, since they’re swimming with omega-3s. Then, up the ante with omega-3-rich sides, like spiced edamame and a portion of brown rice or quinoa mixed with toasted, chopped walnuts.

Craving dessert? Dive into this simple (and healthified!) vanilla pumpkin pudding topped with chopped apricots or mango. Omega-3 fats — coming from the fish, walnuts, and soybeans — may help skin retain moisture and boost elasticity. Plus, the beta-carotene-rich dessert (thanks to pumpkin, apricots and mango) may help reduce sagging skin, wrinkles and even clogged pores. A delicious and satisfying dinner that's good for you and your skin — get cooking! Try the spiced edamame recipe and the sweet vanilla pudding recipe.

For more delicious recipes, check out Joy's cookbook From Junk Food to Joy Food and follow her via Twitter, Facebook and Instagram.​