Sunflower seeds can protect the top layer of skin, and keeps it supple. They have fatty acids, have protein, and are full of minerals. They have vitamins C, A, and E which fights free radicals and UV rays. Additionally, they are good for the cardiovascular system, digestive system, and for the entire body. Researchers believe that you should eat five of these foods daily for beautiful skin-- this includes sunflower seeds, kale, papaya, spinach, and sweet potatoes. Eat rainbow of colorful fruit and vegetables and aim for at least five portions a day,” wrote BBC’s Goodfood writer Jo Lewin, nutritional therapist.