Skin dry, scaly, greasy or spotty? Begins to be careful what you eat and drink.

Water

Your body (including skin) needs 1.5-2.5 liters per day, or about 8-10 large glasses, and dehydration makes the skin dry and irritated. Do not wait to be thirsty before drinking. And remember that you still need more water, if you're in an environment with air conditioning or heating, and especially if you do physical activity.

Source: pure water is the best source, but they count even moderate amounts (2-3 per day) of tea and coffee, in addition to fruit juices. More or less carbonated drinks are not ideal, but you can drink in small quantities.

Iron

2% of men (8% of women) suffer from anemia. A larger number have low iron stores, causing fatigue and weakness. Another little-known symptom of iron deficiency, caused by the fact that he did not take enough, and the itching on the skin.

Source: clams, beef, pork, beef and chicken liver, oysters, mussels, shrimp, sardines and turkey. For vegetarians, legumes, canned, fortified cereals for breakfast, boiled beans and lentils, pumpkin seeds, baked potatoes in their skins and canned asparagus.

Essential fatty acids

Do not remove the fat from the diet in an attempt to avoid the greasy skin. For a healthy skin are the fat, but they must be right, namely the polyunsaturated, not saturated and trans fats that clog arteries and are found in fatty meats and junk food. The outer layer of skin is rich in essential fatty acids Omega-3 and Omega-6, which keep the skin waterproof. If you are deficient, the skin loses too much water and remains dehydrated.

Source: Omega-3 found in oily fish such as mackerel, salmon, sardines and herring. Are also present in flaxseed and their oils, even if the body is more difficult to exploit than those found in fish oil. For the Omega-6, eat nuts and seeds or their oils.