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Silica, zinc, omega 3, selenium, vitamins A, vitamins C and vitamins. these are what are required to prevent damaged skin and spots.
foods that have all these are fruits and vegetables, but you must remember too much of any is bad and too less of any is bad so you must stay within the limits.
here is a small list of some of each one;
SILICA - leafy greens such as alfalfa, lettuce and spinach Avocado, Cucumber, onion, potatoes, beets and turnips strawberries, apples, citrus fruit pectin.
ZINC - pumpkin seeds, ginger, pecans, Brazil nuts, Oats and eggs.
OMEGA-3 - sardines, salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids, cloves, halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and winter squash.
Selenium - wheat germ, tuna, salmon, garlic, Brazil nuts, Eggs, brown rice, whole-wheat bread, shell fish, liver, fish, sunflower seeds, Rice, oats, caviar, lobster, shrimp, prawns, camarones, meat AND eggs
VITAMIN-A - Acerola (a cherry-like fruit), red and green bell, peppers, guava, kale, parsley, collard greens, turnips, broccoli.
VITAMIN-E - wheat germ oil ,sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, avocados
VITAMIN-C - Liver, chili peppers, dandelion, carrots, apricots, collard greens, kale, sweet potatoes, spinach, cantaloupe
they are just a few that i could think of but if you do more search into eat of these 5 points you will have a greater understanding,
ALL THESE ARE NEED TO STAY HEALTHY remember you can look good on the outside for example good body low body fat six pack but if you have spots or any other skin problems it show that your unhealthy and not a fit and clean on the inside.
please like and comment as i may be able to help with any questions. thankss
image from: http://www.femalesfashion.com/ways-to-keep-good-skin/