We all know that nibbling the wrong foods and sipping on the wrong beverages can puff our faces and ruin our complexions. Luckily, the opposite is true, too when it comes to skin care.

"The most important 'complexion foods' are those rich in omega-3 fatty acids, the 'good' fats," says Vicki Southard, creator of The Face Wrap facial rejuvenation system. Foods high in omega-3 fatty acids include coldwater fish, walnuts, flaxseed oil, leafy green vegetables and meat from free-range grass-fed livestock.

Why are omega-rich foods a must for a great looking complexion? Southard says the omega-3 fatty acids are responsible for the health of the skin cell membrane.

"Since the membrane is what influences the cells' ability to hold water, having a nice, healthy membrane results in moister, softer and more wrinkle-free skin," says Southard.

Southard says the need for omega-3 fatty acids goes beyond merely reinforcing the cell membrane. Foods rich in omega-3 fatty acids help reduce the body's production of inflammatory compounds -- natural chemicals involved in the aging process that affect how healthy the skin looks and feels.

Here are Ms. Southard's tips for the ideal complexion diet. Southard warns that this diet won't only trim down your face. The omega-3 fatty acids will switch on the body's fat burning mechanism, so you might need to buy a new wardrobe to go with your new, rejuvenated complexion.

Complexion Diet:

1. Plenty of Omega-3. This is your secret weapon for moisturizing a complexion and softening the skin from the inside out. Omega-3 supplements like seed oil and fish oil give the highest concentration of these essential fats.

2. Eat Fish. Salmon, sardines, anchovies and cod contain the highest levels of omega-3 and are the best for your beauty feast. Meat and poultry should be from grass-fed animals.

3. Fruits and Vegetables. Chose a variety. Blackberries and blueberries are powerful anti-oxidants. Eat lots of leafy greens, plus squash, pumpkin and sweet potato for loads of vitamin A.

4. Avoid refined sugars, flours and wheat. They are known to trigger inflammatory and allergic reactions which are harmful to the skin.

5. Plenty of pure water -- Help flush away metabolic waste from skin cells by hydrating yourself with 8 glasses of pure water every day.