You probably know that what you put inside your body will eventually come out. If you put bad foods into your body, then you’ll get all kinds of health problems: digestive issues, skin problems, and weight gain (just to name a few).
But on the flip side, if you change up what you put inside your body, you’ll get a better result on the outside, too. That means more energy, no gut issues, and most importantly: fabulous skin!
In this article, we’ve compiled a guide on the 30 best foods for clear skin that will boost your confidence, eliminate self-doubt, and give you a new attitude towards grocery shopping!
Does a healthy diet give you clear skin?
Yes! The food you put into your body will absolutely affect the way your skin looks. Here are just some of the ways a healthy diet can help:
– It can give you a glowing complexion, make you lose weight, and help prevent diseases like cancer and diabetes.
– It will give your digestion a boost, which means better vitamin absorption and fewer acne breakouts!
– It can help stave off arthritis, osteoporosis, high cholesterol, and heart disease.
– It will lower your stress levels
How to improve skin health through diet
A few changes in your diet is all it takes to have clear, glowing skin. Here are a couple of easy ways to eat yourself beautiful:
– Eat more fruit and vegetables (and drink more water) – they’re full of antioxidants, which prevent aging and protect your body from free radicals.
– Stay away from dairy and junk food – these foods clog your body and make it more likely for pimples, bumps, and rashes to form.
– Stay away from processed sugar
– Drink green tea – it contains antioxidants that protect against free radical damage and help your metabolism.
– Eat more healthy fats – this will balance out your hormones, which can cause acne if it’s unbalanced.
– Drink water every day (about 8 cups) – hydrated skin is much less likely to break out than dehydrated skin!
Are essential fatty acids necessary for healthy skin?
If you want to know about the best foods for clear skin, then ones that contain essential fatty acids are definitely on that list.
EFAs help your body stay moisturized, but they can also give you a glow from the inside out. Omega 3 fatty acids are great for healthy skin because they regulate sebum production and prevent dryness, flakiness, and acne. They also protect against free radical damage, which is one of the biggest factors that lead to wrinkles and aging.
What you need to do is make sure you’re getting EFA’s from an outside source – they’re not made in your body, which means that some people may struggle with deficiency and don’t even know it!
The best sources of omega 3 fatty acids:
– Flax seed or flax oil: 1 tablespoon contains 2,664 mg of omega 3 fatty acids
– Chia seeds: 1 oz. contains 178 mg of omega 3’s
– Sardines: 1 can has 2,344 mg
– Salmon or cod liver oil: 1 tablespoon has 2,205 mg
What are the best foods for healthy skin?
Finally, here we are: the 30 best foods for clear and healthy skin. Ready to learn what foods to eat to make your skin look and feel brand new? Read on!
1) Sweet potatoes
These orange wonders are packed with nutrients that will give you a clear complexion. Sweet potatoes are rich in vitamin A, which strengthens the skin’s barrier and protects it from environmental damage, creating an optimal environment for healthy skin cells to form.
Sweet potatoes contain antioxidants that fight free radicals, which are the biggest cause of acne and aging. They’re also full of fiber to keep your digestive system clear.
So next time you think of indulging in a baked sweet potato, do it with a clear conscience!
This leafy green is high in omega 3 fatty acids and vitamin A, both of which contribute to healthy skin. Vitamin A works by stimulating cell turnover and preventing oxidative damage (which means it prevents acne and aging). Kale also contains omega 3 fatty acids, which lubricate your body’s joints to reduce the appearance of wrinkles.
This oily fish provides omega 3 fatty acids that can reduce inflammation in the skin, preventing pimples and redness. Omega 3’s protect against free radical damage and promote cell turnover – both factors that contribute to healthy and glowing skin!
Spinach is a good source of vitamin A, which helps repair damage from sun exposure, sooth dry patches on your face, and prevent breakouts. It has lots of fiber to clear out your digestive system as well as cleansing vitamins C and E to improve blood flow for a full glow.
Garlic is great for your health in general, but it can also improve the function of the blood vessels in the skin (important for preventing wrinkles and clearing up acne), protect against free radical damage (which causes acne and aging) and fight germs that contribute to inflammation.
These healthy fats are essential for cell membrane protection, which will allow your body to stay moisturized without breaking out! They’re also full of vitamins C and E, two powerful antioxidants that combat free radical damage to keep your skin young looking.
This is a natural anti-inflammatory full of zinc, a nutrient that can protect your skin against the sun’s harmful UV rays. It’s also anti-bacterial and full of antioxidants.
These little berries are full of antioxidants that prevent free radical damage (which leads to wrinkles and acne) as well as stimulating collagen production to make your skin look plump and healthy.
Technically part of the nut family, walnuts play a special role in preventing wrinkles. They contain omega 3 fatty acids which lubricate your joints, resulting in more supple skin. Vitamins B6 and E also help the overall health of the skin so it can operate at its best!
These are high in vitamin C, which speeds up cellular turnover for clear, glowing skin. Vitamin C is also an antioxidant that can treat acne and fight free radicals.
11) Coconut oil
This one is a must for everyone! Coconut oil is antibacterial, antifungal and anti-inflammatory. It’s also very hydrating to the skin while being absorbed quickly – unlike other oils that sit on top of your skin and clog your pores!
Whole eggs are full of protein which stimulates collagen production under the surface of the skin to plump it up from within. They’re also full of vitamin E, B12 and D, two nutrients that enhance cell function for supple, healthy looking skin. They’re also great for reducing blood sugar and keeping your skin moisturized.
This fermented dairy product is a little sour but has lots of probiotics (healthy bacteria) which fight germs that cause acne and inflammation. It also contains antioxidants that prevent free radical damage, which can both lead to healthier skin.
This orange-hued veggie is full of vitamin A (which develops healthy skin cells) as well as beta-carotene (an antioxidant). Pumpkin’s are high in fiber to keep your digestive system moving so you don’t get breakouts from the toxins it builds up on your skin over time!
15) Green tea
The caffeine in green tea purifies your blood while providing nutrients like vitamin C, manganese, zinc and selenium that contribute to clear skin. Green tea has also been shown to protect against ultraviolet radiation, which contributes to wrinkles and aging!
16) Olive oil
This oil has vitamin E, A, and K (which promote cell turnover to prevent wrinkles) as well as antioxidants that fight free radicals. It’s also moisturizing without clogging pores like other oils – just be aware of your skin type because it can be too heavy for some people!
High in vitamin C which stimulates collagen production for younger looking skin, broccoli is also full of calcium which helps skin contract for more firmness. Broccoli is also one of the best sources for magnesium, an essential mineral which helps prevent acne by regulating hormones!
18) Carrots (beta carotene)
High in beta carotene, carrots are a great source of vitamins A and C which protect the skin from free radicals and strengthen it to prevent wrinkles. They also contain lutein which helps reduce the appearance of dark circles under your eyes as well as one of the best sources for potassium – an essential mineral that calms acne-causing chemicals in your blood!
19) Avocado oil
Full of antioxidants like vitamin E, avocado oil is great for preventing wrinkles. It also has omega 3 fatty acids that protect against sun damage and have been shown to stimulate hair growth! Not only that, but it can also reduce blood sugar – a common cause of skin inflammation.
20) Coconut milk/water
This milky liquid is antibacterial and full of enzymes that purify your blood so you can fight off acne. It also has natural chemical properties that prevent wrinkles and stimulate collagen production so your skin can stay as young as possible!
Some powerful turmeric benefits for skin include:
- anti inflammatory
- helps treat acne when applied topically
- can help with dandruff and dry scalp
- reduces symptoms of chronic skin conditions
This yellow spice is great for fighting acne breakouts, since it’s both antibacterial and anti-inflammatory. The active compounds in turmeric also inhibit the growth of melanin (the pigment that gives skin its color), which is great for preventing hyperpigmentation!
Full of antioxidants like vitamin C and beta-carotene, cabbage helps fight free radicals that contribute to wrinkles. Cabbage also contains sulforaphane, a compound that stimulates enzymes in your liver to break down toxins and pollutants so they don’t clog your pores and lead to breakouts!
This tropical fruit is a great source of vitamins A and C, which both protect the skin from free radicals. It’s also rich in enzymes that exfoliate dead skin cells away, allowing younger looking skin to shine through!
These nuts are great for preventing breakouts since they’re full of anti-inflammatory omega 3 fatty acids, protein and vitamin E which all protect against free radical damage. They also contain magnesium, another essential mineral that regulates hormones to prevent acne!
25) Olive oil
This oil has vitamins A, E and K (which promote cell turnover to prevent wrinkles) as well as antioxidants that fight free radicals. It’s also moisturizing without clogging pores like other oils – just be aware of your skin type because it can be too heavy for some people!
26) Pumpkin seeds
This type of seed contains omega 3 fatty acids as well as vitamin E which protect the skin from free radicals and improve blood circulation to prevent acne. Pumpkin seeds also have an anti-inflammatory compound that reduces redness, making them great for those with sensitive skin!
These fruits are a good source of magnesium and Vitamin C, which prevent acne breakouts by regulating hormones. They also contain lycopene (an antioxidant that helps protect your skin from sun damage), vitamin A (which decreases fine lines and wrinkles) and potassium (which calms enzymes in your blood to decrease acne).
These fruits are a great source of magnesium and potassium, which both help regulate hormones to prevent breakouts. Bananas also have some vitamin B6, copper and manganese which all promote collagen production in the skin!
29) Leafy greens
Kale, spinach and Swiss chard are all full of vitamins A, C, E and K which prevent wrinkles by protecting your skin from free radicals. They also have calcium for stronger bones to prevent broken capillaries under the eyes.
Onions have a high sulfur content which helps produce collagen to prevent wrinkles. They also have quercetin, a chemical that strengthens the skin so it can better fight off acne!
These fruits are full of vitamin A (which decreases the appearance of fine lines and wrinkles) as well as antioxidants like carotenoids! Mangoes also contain a chemical called salicylates that inhibits the production of sebum (oil), so your skin stays clean and clear.
Yes, this is a surprising one! But caffeine from coffee can actually be good for your skin when consumed in moderation – it increases blood flow to the skin which delivers oxygen and nutrients to your cells. It also acts as a diuretic which flushes toxins from your body, giving you clearer skin. Drinking coffee in moderation is good for the skin by preventing breakouts!
33) Beans (White beans)
Containing fiber, riboflavin, magnesium and protein, these types of beans help regulate estrogen levels in your body that contribute to hormonal acne breakouts. They also have zinc which works with vitamin A to prevent acne by clearing out toxins!
These fruits are high in magnesium, potassium and Vitamins C and B6, all of which regulate hormones that cause breakouts. Watermelon juice has been shown to reduce bacteria on the skin, which prevents acne!
This is a surprising one – oatmeal helps reduce acne because it contains avenanthramides (antioxidants that fight inflammation) and high levels of zinc, which is essential to maintain strong skin. It also has anti-inflammatory properties that keep your skin blemish free!
36) Blackstrap molasses
These have been shown to reduce skin damage from the sun (stay away, skin cancer!) because of their high levels of antioxidants! They also contain magnesium, which is essential for healthy skin. Molasses has a high amount of vitamin B6 that controls hormones that cause breakouts.
37) Organic yogurt
Even though we said to stay away from dairy, we make an exception for yogurt. This dairy product is a good source of calcium, which helps promote skin elasticity and strength. It also contains probiotics like lactobacillus (good bacteria that help fight acne and keep your skin clean and clear) plus zinc!
These fruits are a great source of Bromelain, an enzyme that breaks down proteins. This helps prevent acne because it reduces the amount of dead skin cells on your face! It also is a good source of manganese and Vitamins B1, B6 and C which all work to reduce inflammation – this prevents pimples from forming.
39) Apple cider vinegar
The apple cider benefits for skin are too many to count!
helps regulate hormones that lead to acne breakouts, especially when it’s diluted with water. It also has antibacterial properties which prevent bacteria from growing on your skin, so you’ll have less acne! You can use it as a toner by dabbing some onto cotton balls and wiping them across your face once it’s dry.
Or, you can take it internally. This is great for your gut because it helps balance the bacteria that contribute to acne. You can mix one or two teaspoons into water, then drink it like you would any other beverage.
This is an unexpected source of Vitamin B6 which regulates hormones that lead to acne breakouts! It also has quercetin, a chemical known for strengthening skin so it can fight off the acne.
And last but not least…
41) Dark Chocolate/Cocoa
This is another surprising source of antioxidants! The darker the chocolate, the better it is for your skin. Dark chocolate has high levels of flavonols that strengthen skin and fight acne breakouts. You can eat it or drink hot cocoa to get these benefits! So enjoy some dark chocolate in moderation if you want clear skin!
These are the 30 best foods for clear skin!
Just remember that choosing the best foods for clear skin isn’t the only thing that contributes to acne breakouts – stress, lack of sleep and age can all contribute too. As long as you eat a well-balanced diet with plenty of fruits and veggies, it’ll be hard for you to have bad breakouts.
The key here is balance – not all foods contribute to acne breakouts but many do, so you need to take this into consideration.
Smoking not only gives you lung cancer, it also affects the elasticity of your skin and makes fine lines and wrinkles worse.
Alcohol dehydrates your body and turns up the aging process, which means more wrinkles and discoloration (like liver spots).
Stress can make your skin worse because of the release of cortisol – the stress hormone. When stress is chronic, it weakens your immune system and makes you more susceptible to acne breakouts, speeds up aging, and makes your hair fall out.
And last but not least, sun exposure doesn’t just contribute to skin cancer – it also makes your skin age faster and wrinkle more easily. You need sunscreen on even the nicest, cloudiest days!
So remember, eat healthy, exercise regularly, get plenty of sleep and stress management. Then you’ll have clear skin that glows!
Bye for now!