From Jacqueline Banks, certified holistic health counselor

We’ve been taught to believe that bad skin occurs due to raging hormones during the teenage years, but many adults struggle with skin problems as well. Eczema, rosacea, dry skin and recurrent rashes are common skin conditions that stay with us throughout our lives and unless we uncover the real cause, lotions and potions will only keep them away temporarily, Fox News reports.

A study published in Cutaneous Medicine for the Practitioner revealed that the consumption of nuts, fried foods and potato chips increases the risk of acne. 

Foods high in sugar and added hormones, such dairy, have been shown to clog pores. Choosing plain, organic dairy can make a difference. White table salt is another culprit that causes tissue to swell and makes your skin look puffy and unhealthy. Even worse, iodized salt has been shown to aggravate acne. 

Along with eliminating trigger foods it is also important to get the right vitamins in your diet.  A study published by the National Institutes of Health suggests that acne-sufferers tend to have lower levels of zinc and vitamins A and E compared to those with clear skin. Carrots, butternut squash, dark leafy greens and sweet potatoes are great sources of vitamin A. And almonds, olives, sunflower seeds and dried apricots can provide vitamin E, while grass-fed beef, spinach and pumpkin seeds all contain zinc.

Switching from a diet high in processed foods to an anti-inflammatory diet can make a dramatic difference in the appearance of skin. An easy way to reduce inflammation is through a diet rich in essential fatty acids. The best places to find these healthy fats are in cold-water fish such as wild salmon and herring, organic coconut oil, walnuts, Brazil nuts, flax seeds, chia seeds and sea vegetables. Antioxidant rich foods are also important to a skin-clearing diet. Blackberries, blueberries, strawberries and plums have some of the highest levels of antioxidants so make these a part of your daily diet.