Beautiful. Flawless. Perfection. It could be as simple as what you eat!

“Your skin is actually a very good reflection of what is going on internally,” said Joyce Farah, M.D., a dermatologist at Upstate Medical University.

Dr. Farah says if you want clear skin, change your diet. Start with anti-inflammatory super seeds like flax and chia seeds.

“They are both very rich in Omega-3 fatty acids,” Farah said.

They also help skin retain moisture. Next, add probiotics.

“Probiotics, basically, are beneficial bacteria and yeast,” said Farah.

Find them in yogurt, kefir, buttermilk and even supplements. They increase good bacteria in your body, which stimulates the skin’s protective mechanism.

Dietician Maureen Franklin, from Upstate Medical University, says to pick purple produce. It neutralizes free radicals that damage skin.

“The darker the color, it has the ability, the potential, to have four-times the amount of antioxidants in it,” said Franklin.

It also improves circulation to help the skin form new cells, collagen and elastin. Finally, to combat dull skin, cook with ginger, cinnamon and curry powder.

“It can decrease the production of melanin from your melanocytes, so it can help even out some of this skin pigmentation,” said Farah.

The food that’s good for your skin is also good for the rest of you.

“You are what you eat a lot of times. I think it is a very important thing to think about for people,” Franklin said.

Load up your next lunch with some power foods. Your skin will thank you for it.

Foods that contain prebiotics, which are un-digestible nutrients that stimulate good bacteria, are also beneficial. You can find prebiotics in whole grains, bananas, onions and garlic. One last thing we need to mention: sunscreen. Farah says you need it every day, even on cloudy days, and even when it’s cold outside.