Updated: Dec 26, 2022
Whether you’re dealing with acne, inflammation, UV damage, dark spots, or something else, cosmetics and topical skincare products can only do so much. So put these extra steps aside, and let’s go back to the basics: nutrition.
A diet rich in healthy fats, antioxidants, vitamins, minerals, and protein makes all the difference in your skin conditions. So, continue reading to know the best foods that can help you have clear skin.
10 Foods for Healthy Skin
The reason why you should include high-protein foods like eggs in your breakfast is that they’re rich in amino acids. Even if you don’t work out, you need these organic compounds because they’re the building blocks of your collagen production, promoting skin elasticity.
More importantly, eggs contain vitamin D, known for its anti-inflammatory effect that helps protect your skin against eczema and psoriasis. It’s also a powerful antioxidant that protects the skin from premature aging.
When it comes to avocados, the hype is real, even in skin health. These fruits are packed with monounsaturated fatty acids and vitamin E, which are crucial nutrients for skin hydration and the skin barrier function that protects against harmful UV rays.
You can also cook with avocado oil or apply it as a facial oil to lock in moisture.
3. Whole Grains
Low-glycemic index foods like whole grains can help clear up acne because they’re very low in sugar, unlike high-glycemic foods, such as white bread and packaged breakfast cereals, that raise your blood sugar and cause breakouts.
Whole grains also contain essential minerals like selenium and zinc. Selenium is great at stopping free radical damage, which prevents wrinkles formation. It also has excellent anti-inflammatory properties. Plus, it works well with zinc, another mineral that whole grains have and whose absence triggers acne.
So, replace your white bread with whole wheat bread for clearer skin.
Yogurt is one of the most common ingredients in DIY face masks, and there are good reasons for that. It’s packed with anti-bacterial and anti-fungal properties that keep your skin clear from acne and blemishes.
Moreover, yogurt has lactic acid, which gently exfoliates dead skin cells on the skin’s surface and prevents clogged pores. As a result, you get a glowing complexion that’s acne-free.
In addition, it’s known for having probiotics that keep your gut healthy, and a healthy gut leads to healthier skin. So, instead of applying it as a mask, eat yogurt in the morning to get all the benefits inside out.
Tomatoes may not be everyone’s favorite salad ingredient, but you have to include it for healthy skin. They’re rich in lycopene, a potent antioxidant that also gives them their red color. In addition, it arms the skin against free radicals, toxins, and sun damage, preventing premature skin aging.
Also, cooking tomatoes increases their lycopene levels. So, if you want more than what raw tomatoes can provide, turn them into tomato paste.
We can’t talk about radiant skin without mentioning carrots. They have beta carotene, which, aside from giving carrots their vibrant color, is a precursor to vitamin A.
This powerful antioxidant sheds dead skin cells and promotes cell turnover, giving you the skin glow you’ve been after. Vitamin A also helps fight hyperpigmentation because it evens out the skin tone. Plus, it reduces fine lines and wrinkles.
7. Leafy Greens
We all know that leafy greens are essential in a healthy diet, but not everyone knows how good they are for a radiant complexion.
Spinach, broccoli, Brussels sprouts, and kale are so important that they may help reduce the risk of skin cancer, thanks to the abundance of nutrients and antioxidants.
These veggies are a rich source of vitamin E, which plays a vital role in treating skin inflammation and keeps dry skin at bay.
They’re also rich in vitamin C, which can do wonders for your skin. It reduces the appearance of dark spots, promotes wound healing, and neutralizes free radicals. People who eat vitamin C-rich food tend to have fewer wrinkles and fine lines too. It even aids collagen production.
8. Fatty Fish
We can’t overestimate the importance of oily fish to keep your skin hydrated. Salmon, sardines, tuna, and mackerel are excellent sources of essential fatty acids, such as omega 3 and omega 6.
Omega 3 fatty acids fight acne, have anti-aging properties, help reduce inflammation, and balance the skin’s oil production. Omega 6 helps omega 3 fatty acids get the job done effectively.
So, try to include cold-water fish in your main dishes as much as possible to keep your skin plump and blemish-free. Salmon is the most delicious.
9. Nuts and Seeds
Nuts and seeds are the best kind of snacks for a radiant glow. They have all essential fatty acids, antioxidants, minerals, and protein that can leave your skin flawless. So, snack on pumpkin seeds, walnuts, Brazil nuts, and almonds. You can also top your favorite snacks and smoothies with chia seeds and flaxseeds for maximum benefit.
10. Dark chocolate
While milk chocolate can worsen most skin conditions because of its dairy content, dark chocolate does the opposite.
It contains prebiotics and probiotics, helping your gut health and reducing inflammation, which ends up keeping the skin clear.
The flavonols in this type of dessert protect the skin from the damage resulting from sun exposure. In fact, the higher the cacao content, the healthier the chocolate. So, replace your sweet dairy foods with a cocoa-rich bar of chocolate.
As you can see, nutrition is more effective than topical treatments because each type of food contains plenty of nutrients that target multiple skin concerns. So, try to include more whole grains, kale, avocados, spinach, salmon, and chia seeds for healthier, better hydrated skin.