After writing the blog for a skin care brand for nearly three years, I’ve learned probably more than I ever wanted to about the topic. I went from using nothing but Dove soap my entire life to having a multi-step regimen. I am the owner of at least five different serums. I use a toner religiously. And I can no longer enjoy the occasional carb having gained the knowledge of glycation.

Does my skin look better? So much better. (I was carded at the market buying wine three times in the last year, though I suspect the checkers of just being kind.) But while what you put on your skin can be hugely transformative, it’s what’s going on under the surface that makes all the difference.

For most of my adult life I have been very conscious of nutrition. But through my skin care research I’ve learned to look beyond just healthy foods, to strategic foods. What are strategic foods? These are foods that have specific benefits; helping to regulate blood sugar or improve skin elasticity, for instance. Here a some of my favorite strategically healthy food discoveries that have been enhancing not just my overall health, but skin health as well.

1. Resistant starches. I got particularly excited when I discovered these babies because it meant my long-lost loves, pancakes, could return to the brunch table. Unlike most starches, resistant starches don’t get absorbed and broken down into sugar by the small intestine. Instead, they go to the large intestine where they are fermented by gut bacteria. (Bring on the pancakes!) The fermentation process produces beneficial short fatty chain acids. Since RS isn’t completely digested, you get fewer calories from it, so you feel full, but not fulsome. RS stimulates blood flow to the colon, increases nutrient circulation, inhibits the growth of pathogenic bacteria, aids in mineral absorption, helps with weight loss, reduces glucose levels and cholesterol, and helps to prevent absorption of toxic/carcinogenic compounds. Get some resistant starch in your life asap. A simple way to do it is by eating greenish bananas. They’re loaded with resistant starch, but once they ripen, it’s all over. They turn to pure sugar. Other resistant starch sources include beans, sweet potatoes, banana flour, raw potato flour, coconut flour, almond flour.

2. Foods that increase hyaluronic acid (HA) production. Hyaluronic acid is a partner to collagen and elastin, the two critical elements that give the skin its structure and flexibiity. HA provides the moisture that keeps the structure supple and resilient. It’s essential to youthful looking skin and, like so many other things, its production slows as we age. You'll see plenty of skin care products that contain hyaluronic acid, but as a topical, HA is ineffective because it its molecular structure is too large to be absorbed by the skin. Fortunately, your body produces its own hyaluronic acid and, by eating the right foods, you can boost production. Leafy greens, avocados, nuts, fruits and seeds are high in magnesium, an HA catalyst. Soy-based foods, because of their estrogenic quality, will help to stimulate HA. Root vegetables including sweet potato, taro root, jicama, are HA boosters that have plenty of other benefits (see number one). Citrus fruits contain naringen which inhibits the breakdown of HA, and vitamin C which is essential to the synthesis of collagen. That’s a bonus.

3. Antioxidant foods. Antioxidants scavenge free radicals, the lonely unpaired electrons that roam your body in search of healthy cells to bond with. Free radicals are caused by UV radiation, pollution, smoking, chemicals and they damaging to protein (collagen), DNA, and lipids. Free radical activity in the body leads to accelerated aging and chronic diseases. A diet rich in antioxidant foods can reduce the effects of free radicals. Load up on things like berries, kale, spinach, salmon, sweet potatoes, black beans, kidney beans, and my favorite antioxidant drink, green tea.

4. Low to no sugar. I mentioned glycation at the top of this post. If you haven’t heard the term, it’s an oxidative reaction that happens when blood sugar gets raised and excess glucose attaches to proteins and causes these structural fibers to stiffen and breakdown. This is accelerates the formation of wrinkles and creases in your skin. Glycation is also a trigger for inflammation linked to Alzheimer’s and dementia. I'm definitely not against the occasional treat. What would life be without cupcakes? Just don't make it a habit. Try to keep your carbs on the whole grain side and eat whole fruit instead of juice, so you get the fiber that helps slow digestion and avoid blood sugar spikes.