There are some foods that are generally considered good for the skin. It is said that eating them can help to clear your skin, reduce inflammation, or protect from sun damage.
1) Fatty Fish – salmon, mackeral, herring – are high in Omega 3 (a plant-based supplement is available)
It is recommended to have 1100 milligrams a day of alpha-linolenic acid (ALA) omega 3 fatty acid
Vegetarian and vegan sources high in Omega Oils include:
a) Flaxseed – adding one tablespoon to a smoothie will provide 1600 mg of oil
b) Walnuts – two tablespoons provide 1140 mg
c) Tofu – four ounces provide 360 mg
2) Avocados – the healthy fats help to keep skin flexible and moisturized
3) Walnuts – are one of the richest nuts in Omega 3 and Omega 6, in amounts where they work together for skin health
4) Sunflower Seeds – are high in Vitamin E, linoleic acid, selenium and zinc
5) Sweet Potatoes – high in beta-carotene, which acts as a natural sunblock
6) Red or Yellow Bell Peppers – as well as being high in beta-carotene, they are one of the best sources of Vitamin C
7) Broccoli – a skin superfood that is high in zinc, Vitamin A, Vitamin C, lutein. These can help against dry skin and prevent wrinkles
8) Tomatoes – can protect the skin against damage from the sun and wrinkling – especially when paired with cheese or olive oil
9) Soy – contains isoflavones that can mimic estrogen in the body; which can improve skin elasticity and improve fine lines.
10) Dark Chocolate – high in antioxidants, which has many benefits, however in terms of skin health it can smooth out a complexion
11) Green Tea – catechins; they protect the skin from damage and aging
12) Red Wine – contains reservatrol which when consumed can reduce the production of free radicals which damage the skin and contribute to skin aging. For those that do not drink, reservatrol is actually found in the skin of red grapes.

A diet rich in nuts and vegetables will provide the necessary vitamins for optimal skin health. Adding fruit will help to ensure a healthy dose of the required Vitamins A, C and E.
There is also protein in nuts, seeds, legumes, tofu, and soy.