Like so many of Mother Nature’s powerhouse nutrients, omega-3 fatty acids don’t just target one part of your body, but rather work their magic from head to toe. Foods that are rich in these fats, like salmon, flaxseed and walnuts, also play an important role in maintaining healthy skin. In fact, some of the same properties in omega-3s that help lower your risk of heart disease, Alzheimer’s and other conditions ensure skin looks and functions its best.

Let’s take a closer look at the beauty benefits of these good fats. When you consume omega-3s…

…THEY PROTECT YOUR SKIN FROM THE SUN. Omega-3 fatty acids are powerful anti-inflammatories. Research suggests that the fats protect skin cells against sun-induced inflammation and help control how the body responds to UV rays, thereby mitigating damage. Several studies have shown that unprotected skin doesn’t burn as quickly in people who take fish oil supplements. (Talk to your doctor about whether supplements are a good choice for you, and remember that applying sunscreen is still important despite taking fish oil supplements.) Omega-3 fatty acids may also fortify cell membranes, allowing them to protect other parts of the cell against harmful free radicals.

One study in the American Journal of Clinical Nutrition found that adults who consumed a serving (3.5 ounces cooked) of omega-3-rich fish every five days, on average, over five years had fewer sun-induced lesions called actinic keratoses (AKs). These lesions, which can turn into skin cancer, often develop in older people who have sustained serious sun damage.

…THEY FIGHT WRINKLES. When pollution, stress and an unhealthy diet trigger inflammation, your skin’s collagen suffers, making it harder for skin to bounce back when you make facial expressions. This, in turn, can lead to wrinkles around the eyes and mouth and on the forehead. Eating more foods packed with omega-3 fatty acids, like arctic char, chia seeds, spinach and kidney beans, and other inflammation-fighting foods, helps support your skin’s structure, reducing the appearance of fine lines.