Vitamin A

Too much Vitamin A can be toxic, but by eating the right foods and taking a supplement of less than 25,000 international units a day, you will notice drastic improvements in your skin. Without enough Vitamin A your skin will not repair or rebuild the way it should. So if your skin is dry and flaky, then that is an indicator that you need more Vitamin A in your diet. Foods high in beta-carotene like spinach, sweet potatoes, cantaloupe, and egg yolks offer a healthy percentage of A.

Often times those that have severe acne also have low levels of Vitamin A in their system. For some, a diet rich in Vitamin A will not only prevent flaking, but also reduce breakouts.


Antioxidants

Vitamins C and E are antioxidants that can easily be taken in the form of a supplement (no more than 400 international units per day of Vitamin E), but are also quite prevalent in many of the foods we eat. Fill up on citrus fruits, green and leafy vegetables, and seeds to fight against free radicals in the environment.

Free radicals, or harmful elements in the environment, can damage your skin by wearing away at the collagen and elastin that keep it strong and in tact. Without enough collagen production you are more likely to have everything from sunburns to wrinkles to hyper-pigmentation to even skin cancer.

Alpha-Lipoic acid is another antioxidant sure to bring the benefits of younger, fitter skin. Not found in many foods (except for liver, broccoli, spinach, and potatoes), this can be taken in pill form easily.


Omega 3

Essential fatty acids are critical in keeping skin hydrated and clear. Omega 3 and Omega 6 are both essential fatty acids that control oil production in the skin. Often times if you have dry skin or many black heads on your face, it is a sign that you do not have enough Omega 3 in your diet. Most people do not have trouble consuming enough Omega 6. Try eating more flaxseed, cold-water fish, or taking a fish oil supplement for healthier skin.


Water

No matter what your skin fitness levels are, water will benefit you. By drinking a lot of water you flush your body of toxins that often will purge itself on your skin, you will keep your skin hydrated and glowing, and also flexible. Mineral water will give you an even bigger boost because of all of the healthy elements found in it naturally.


Zinc

Zinc controls oil production in our skin, which clearly can impact outbreaks. It is almost always recommended for acne sufferers. Zinc is found in poultry and oysters so if you do not eat meat, then a supplement is necessary. However, for the rest of us, eating a proper balance of these low-fat proteins should be enough.


Alcohol, caffeine, and other problem foods

Too much saturated fats, refined sugars, caffeine, and alcohol in your diet can wear away at your skin counteracting any of the good you do by eating skin healthy foods or by taking supplements. Control your intake of unhealthy food and beverages so as not to suffer from premature aging and acne, for example.