Eat salmon at least 3 times per week.
Add flaxseeds to your diet or use flaxseed oil as a salad dressing.
Eat foods high in antioxidants, such as a wide variety of berries and pomegranates.
Eat a wide variety of fruits, vegetables, and legumes- what nutritionists have been advising for decades. In particular, eating fruits and vegetable that are in season is more nutritious.
Use spices such as oregano, ginger, and basil, all of which exhibit antioxidant properties.
Drink 2 to 4 cups of green tea per day.
Drink plenty of water (1 to 2 L a day, depending on the level of exertion, humidity conditions, and individual need.)
Supplement with CoQ10, at least one 200 mg gel cap in the Am.
Drink a moderate amount of red wine, which contains significant anti-aging benefits. Consumption of too much alcohol leads to the free radical formation, which ages the skin.
Limit or avoid calorie-dense refined sugars. saturated fats, and processed foods, Sugar can contribute to acne and accelerate aging by causing the glycosylation of necessary proteins.
Following the premise that what is good for the digestion is good for the skin, eat smaller portions (the typical American diet, particularly as evidenced by restaurant portions, over-does this considerably ), and chew slowly ( ideally not while reading, watching tv, or otherwise distracted).

It is important to note that there are general guidelines. Individual dietary needs may vary. In fact, the BSTS system is founded on the notion that skin care needs vary according to skin type.

For vegetarians: To achieve the optimal level of essential fatty acid intake, vegetarians should follow these practical guidelines:
Make a wide variety of whole plant foods the foundation of the diet.
Derive the majority of fat from whole foods- nuts, seeds, olives, avocados, and soy foods.
If using concentrated fats and oils, products rich in omega-3 fatty acids can also be used but should not be heated. Moderate use of oils rich in omega-6 fatty acids is advised.
Limit or avoid intake of processed foods and deep-fried foods rich in Trans and omega-6 fatty acids.
Reduce intake of foods rich in saturated fat.
Include foods rich in omega-3 fatty acids in the daily diet (ideally consuming 2-4 g ALA/d). Consider using a direct course of DHA, ideally 100 to 300 mg/d.