How to get better skin with food

In today's world we are so busy that their is no time for a proper meal. I see lots of people just eating food from fast food places. Yes the food is taste but is it really healthy? No its not, everyone i see has such different skin and they have a different glow as well. They way we look is the way other people see us right! Its not easy to change your eating habits but its not east to get great looking skin with all they junk your eating either. First off water is so important to your skin, drinking water helps you from dehydration. This keeps your skin looking normal not dry, ashy & dull looking skin. So keep on drinking water through out the day. Because of our work we slack off from eating healthy, so try to follow these small things and you will see your skin will look brighter and you will fell so much better about yourself. Try to had lots of whole grains & vegetable to your diet. Here is a list of whole grains:
barley- is highest in fiber of all the whole grains 
Oats-contain a special kind of fiber called beta-glucan found to be especially effective in lowering        cholesterol.
Quinoa- is a more nutritious option for gluten free diets. May be useful in reducing the risk for diabetes.       Also helps you feel fuller longer.
Wild rice- Wild rice has twice the protein and fiber of brown rice, but less iron and calcium.
Wheat- Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake flour” with lower protein. wheat can be enjoyed in many different forms than baked goods and pasta. Bulgur and grano.
Buck wheat- This seed is rich in a substance called rutin, an anti-inflammatory antioxidant which can improve your complexion. Rutin reduces blood pressure and strengthens blood vessel walls, and can even help prevent varicose veins. 
Avocados-This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out.
Mangoes- Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face foods. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. 
Almonds- Not only is it a gorgeous shape for your eyes, almonds are also great for your complexion. With 150% of your daily need for vitamin E.
Cottage Cheese- Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium. Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant. It also protect against skin cancer and fight dandruff. 
Acerola Cherries-One of these cherries supplies 100% of your daily allowance for vitamin C, which is great news for your skin. As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.
Oysters- They fight pimples because they’re rich in zinc. The mineral affects sebum production, a deficiency may contribute to acne. Zinc also helps boost elastin (the skin's elastic protein) production with the help of vitamin C.
Baked Potatoes- This essential mineral works with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless. Eat one baked potato (with the skin) to get 75% of your daily copper need.
Mushrooms -  rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.
Flaxseed Oil- Has lots of omega 3s. Just one teaspoon of flaxseed oil per day provides 2.5 grams of omega 3s, which, in turn, hydrate the skin. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne. 
Wheat Germ- Wheat germ is a good source of biotin, a B vitamin that's crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.
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Tomorrow i will continue with part 2 of How to get better skin with Food
Hope this helps all my beauty's out their. Change is hard but starting to make the changes is the first step to a better life style.