Certain vitamin-rich foods can give you the same health benefits that many bottled beauty elixirs promise—but usually at a cheaper price (and with a better taste)!

“To start, look for foods rich in antioxidants and containing selenium, zinc, omega-3s and vitamins C, E and A,” says Mary Hawkins, a registered dietitian with OhioHealth. “They help support the growth of healthy hair and nails and keep skin looking great.”

Want more? Keri Gans, RD, and author of The Small Change Diet, divulges four delicious snacks guaranteed to promote health on the inside and beauty on the outside.

Brazil nuts: These savory crunchies are rich in selenium, a mineral that’s key for thick, shiny hair.

Lentil soup: A small serving is packed with biotin, a vitamin that banishes dry skin and brittle nails.

Strawberries: These juicy red berries are bursting with powerful antioxidants that fight wrinkles, destroy free radicals and promote skin’s healthy glow.

Walnuts: Of all the nuts, this flavorful favorite boasts the most omega-3 fatty acids, which support scalp health and keep tresses strong.