You are what you EAT

Dermatology Times, March 2009 (page 71)

Eating foods rich in probiotics is a good habit to practice to ensure healthy skin, Vitamins such as C and D enhance epidermal function, and skin hydration is met through consumption of adequate amounts of water.

They go on to drive the point home by stating:
'Intestinal health is the most important instrument to ensure health of the epidermis.' say Georges Mouton, M.D., a GP who specializes in dietary and nutritional counseling in London.

Vitamin D found in fish and fortified milk improves epidermal function. While there is a concern about sun exposure and people I preach the SUNBLOCK rule every day to everyone in my path..
too little sunlight is not necessarily positive. In areas of the world where individuals experience cold winters, they are less likely to derive vitamin D from sunlight, they need to look for alternative sources of Vitamin D.

Vitamins C & A
C is rich in such foods as guava also improves epidermal functions.
Licopene, which is abundant in cooked tomatoes, is photoprotective, as is luteine, a carotenoid that is found in abundant qualities in spinach.
A confers immune support and has an antioxidizing impact.

Zinc is found in foods such as oysters but is also in many dermatologic products. Fish oils found in fish such as salmon, halibut, tuna and mackerel and anchovies possess anti-inflammatory properties. It's best to eat fish that is low in mercury... again we are back to Salmon.

I live off Salmon and Whitefish, baked (wrapped in Parchment Paper) Clean up is simple and easy It cook in it's own juices, you can add any type of spices. Basic and easy, add steamed veggies and a little brown rice, it's the perfect meal.

Selenium is good for the skin and has anti-cancer properties

With this information like any other, please do what resonates with you.
Change one thing at a time, add one thing, include it with what you are doing.

They suggest at the end of the article that every one should obtain a blood test to find out what you are deficient in. Good advice, I feel conscious healthy living and choices come from common sense
Simple: 5-8 oz of fish, a salad or steamed veggie is the meal I consume the majority of the time.
This allows me to dine out and not feel I have to count calories or deprive myself.
I will actually share a dessert

It's better to know what nutrients you are missing before spending money on supplements to improve your skin that might have no impact on you.

Common Sense and Focus is needed if you want to enjoy the final years healthy or in "care".

Do a little research yourself, you want to eat more Vitamin D
get on a search engine and type "natural foods rich in Vitamin D" and so on
I can't fix the menu for you, you need to work within your life.