The importance of vegetables to any diet can’t be understated. Two to three cups a day is the minimum amount of vegetables recommended by the U.S. Department of Agriculture for a healthy diet. Veggies can be consumed raw, in oil form,—moringa oil and avocado oil are among the favorites—in dishes, pastries, and other forms. Their versatility and small carbon footprint compared to meat and fish are big advantages as well.

Vegetables are good for the systems inside your body, but they’re also excellent for the skin. Learn which vegetables do what for your skin.

Moringa

A sudden surge of support for Moringa oleifera allowed the superfood of Asia to become more popular across the globe. Moringa has a promising list of benefits, including its ability to reduce cholesterol and blood sugar levels, protection for liver, kidney, bones, and cardiovascular system, and improvement of immunity and eye health.

Moringa oil brings its healing powers to skin care as well. Moringa helps prevent the formation of skin lesions and plaque in people with herpes. The anti-aging properties of moringa rejuvenate the skin, prevent the formation of wrinkles, maintain the skin’s youthful glow, and protect the skin against pollutants.

Broccoli

Rich in vitamin C, broccoli has natural anti-oxidants that may potentially slow down the aging process. In addition, this green vegetable has collagen, a protein that helps skin stay elastic and supple, making it look younger.

Another point in its favor is the presence of glucoraphanin, a glucosinolate that gets converted into sulforaphane. Sulforaphane is an anti-inflammatory substance that helps your skin take in more oxygen, helping it renew more effectively.

Avocado

A source of healthy mono-unsaturated and poly-unsaturated fat, avocados are long favored for savory and sweet anti-aging dishes. They’re also great for face masks, thanks to their oleic acid, vitamin E, fatty acids, potassium, and other nutrients. Application of avocado oil and avocado-based face masks can fight inflammation and redness, hydration problems, wrinkles, and UV damage. Users are left with soft, supple, and glowing skin—and probably enough leftover avocado for a nice meal or dip.

Spinach

Woman grocery spinach

The benefits of spinach are so pervasive in pop culture that it’s a level-up food in old cartoons. Vitamin A, C, K, iron, and water ensure that each cup of spinach is packed with goodness that bursts from the inside to the outside. Vitamin C and water ensures the suppleness of the skin, while vitamins A and K slow down aging and reduce dark undereye circles. Iron improves your body’s blood circulation, giving your skin a natural rosy glow.

Pumpkin

Though shocking at first, pumpkin is a good skin food. Vitamin A, C, E, moisturizing poly-unsaturated acids, zinc, and Alpha Hydroxy Acids are just some of the goodness lying within these seasonal veggies. They’re effective in exfoliators that clear up dead skin cells, moisturize, brighten, and smoothen the skin. Aside from renewing skin cells, pumpkin oil and extracts also help fight acne and the scars they leave behind.

Maintaining a consistent skin care routine that works for specific problems, regardless of your natural ingredient of choice, will help maintain the health of any skin type. Paired with a healthy diet and regular exercise, these routines can boost self-esteem.