It's true what they say: when you nourish from within, it definitely shows on your skin. People often gloss over the fact that the food we eat and the things that we put into our body have an immediate effect on our organs, including our skin. That's why it's important to be aware of the health benefits of what we eat. When it comes to our skin, there are a lot of nutrient-rich foods that help maintain its elasticity and glow. Check out this list and make sure to incorporate some (if not all) in your diet.

1. Spinach

It's no surprise that this green, leafy vegetable is beneficial for the skin.

After all, spinach contains high levels of both vitamins C and A, and also vitamin E and beta-carotene, which according to Women's Health, will protect the skin from damage caused by free radicals.

2. Salmon

Get that protein in your diet with some salmon, which contains high levels of omega-3 fatty acids. According to Self, this fights inflammation in the body that is caused by exposure to the sun, and stress. Inflammation then causes free radicals to damage the collagen in the skin and contributes to aging.

3. Almonds and hazelnuts

These nuts are a great source of vitamin E, an antioxidant which protects from oxidative damage, BBC reported. Vitamin E protects at the outermost parts of the skin to ensure that UV rays and pollution do as little damage as possible.

Other nuts that are great sources of vitamin E are sunflower seeds and pine nuts.

4. Tomatoes

If you like tomatoes in your salad, you're in luck as this also contributes to healthier skin. Tomatoes are a nutrient dense food and contains lycopene, a phytochemical that fights free radicals that are caused by UV rays. According to Women's Health, you can get as much as 16 milligrams of lycopene in just half a cup of cooked tomatoes or pasta sauce.

5. Tuna

Tuna is great in sandwiches and salads. But a little known fact is that it contains selenium, which according to Women's Health helps preserve the skin's elastin. Elastin is a protein that maintains skin elasticity. In addition, tuna contains omega-3, which is good for the brain, heart, and skin.

6. Blueberries

These deeply pigmented berries contain anthocyanins and bioflavonoids that are antioxidants which fight free radicals too.

7. Dark chocolate

Finally, chocolate lovers rejoice, as 70 percent cocoa chocolate is known to be beneficial to the skin. This is because of its flavonol content, a concentrated antioxidant which according to SELF, can increase skin elasticity, protect against UV damage, and fight wrinkles.