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Everyone—even men—wants great looking skin without spending a lot of time and money. But before you rush to the cosmetic counter and shell out hundreds of dollars for the latest creams and potions that claim to make your skin look as fresh and smooth as a baby, you may want to start with what you put in your body as opposed to what you put on it. If you want clear, moisturized skin, add Rutin and vitamin B7 (biotin) to your diet. Whole grains, an excellent source of vitamin B, are basically unprocessed foods. Without enough biotin in your

diet, your skin can become dry and scaly. Try substituting whole wheat bread for white bread. Rutin is found in buckwheat and citrus fruits.

For soft, younger-looking skin, your body needs vitamin E, which is found in nuts, especially almonds. Adding selenium, found in sunflower seeds and Brazil nuts, can enhance the antioxidant properties of vitamin E. For the additional benefit of omega-3 fatty acids, another great nutrient for skin, add walnuts and pistachios.

If you eat green and red vegetables, your skin will glow with health. These vegetables contain vitamin A and beta-carotene for bright, smooth skin. Plus vegetables are good for your whole body, so, like your mother always told you: Eat your vegetables.

Citrus fruits contain vitamin C, which aids in the production of collagen for taut, smooth skin. Consuming extra vitamin C can help tighten the skin and prevent wrinkles. Its antioxidant properties help neutralize free radicals that can prematurely age your face. Vitamin C is often a main ingredient in skin-care products.

Seafood, with its omega-3 fatty acids and zinc, can help produce clear, smooth, glowing skin. Omega-3 can reduce skin inflammation and dryness. Zinc can help fight acne and also assists with new cell production and the sloughing off of dead skin, which gives the skin a nice glow.

Every year, people all over the world spend billions of dollars on skin-care products, but the science behind skin care is relatively simple and less expensive than most of us think. Basically, the things you can do to achieve great skin are the same things you do for overall good health: Eat well, exercise, and get enough sleep.