20 Best Foods for Clear Skin

This post explores 20 of the best foods for clear skin.

Today, we’re talking about what to eat to achieve that smooth, flawless skin we’re all after.

And yes, while the soaps, creams, and serums certainly deserve their place in our self-care regimens, it’s also super important to watch what we put in our stomachs.

So, in this post, we’re discussing 20 of the best foods for clear skin.

Can Food Make Your Skin Glow?

The short answer is: yes.

There is so much to skin health and many factors can influence the way it looks as well as how it functions.

These factors include genetics, the environment, hydration, sleep, and self-care routines.

When your nutrition is good, it positively impacts your skin’s appearance. But then the inverse is true as well. 

It’s almost like a mirror. 

If your diet is mostly unhealthy it can increase inflammation and hormone imbalances in the body leading to issues like acne and premature aging.

But if you’re eating all the right foods your skin receives the nutrients it needs to fight common conditions and maintain its youthful glow.

What to Eat for Skin Health

Before we get into this topic, let’s check out some qualities to look for in foods to either add to or remove entirely from your diet.

Polyphenols: Chemical compounds found in plants and plant-based foods have antioxidant and anti-inflammatory properties.

Their main job is to protect the body from inflammation and oxidative stress, this includes the skin. Examples of polyphenols are blueberries, apples, and dark leafy greens. 

Vitamin C: A water-soluble vitamin and antioxidant that safeguards the body from the damage of free radicals. 

This vitamin helps maintain skin’s hydration and elasticity which may improve the appearance of fine lines and wrinkles.

Some foods abundant in Vitamin C are strawberries, oranges, and broccoli.

Vitamin E: A fat-soluble vitamin and another antioxidant that prevents cell damage. It is also an anti-inflammatory, so it helps with skin conditions like eczema and psoriasis.

Similar to its counterpart above, Vitamin E is one of the best vitamins to help lighten dark marks on the skin. Almonds and sunflower seeds are great examples of this vitamin.

Lycopene: A plant chemical called carotenoid. Similar to beta-carotene, it provides a bright red and orange color to some fruits and vegetables like tomatoes.

As an antioxidant, it protects your skin while keeping it smooth and youthful. Some foods that contain lycopene are tomatoes, watermelons, and papaya.

Omega Fatty Acids: Polyunsaturated fats (or healthy fats) that are important to the body’s overall health.

These fats have anti-inflammatory properties that reduce the severity of skin conditions and breakouts while minimizing the signs of aging.

Foods rich in omega fatty acids are salmon, almonds, and chia seeds.

Hydration: Foods with a high water content, like cucumber and watermelons, help hydrate the skin and maintain its suppleness. Also, plenty of water.

Reducing Sugar Intake: Decreasing your intake of sugary foods can lower inflammation while preventing collagen and elastin breakdown in the skin. 

Processed Foods: Limit processed foods in your diet such as fried meat as they contribute to and exacerbate many skin conditions.

Best Foods for Skin Health

Now for the moment we’ve all been waiting for. Without further ado, let’s just dig into this list of the 20 best foods for skin health.

Avocados

Avocados contain a wealth of vitamins and healthy fats. These nutrients keep your skin well-moisturized and youthful-looking. The compounds found in avocados also prevent damage to the skin, helping it battle skin conditions like dryness and aid in wound healing. 

Sweet Potatoes

Sweet potatoes are anti-inflammatory and antioxidants, both of which support overall skin health. Beta-carotene is a nutrient the body converts into Vitamin A. This nutrient helps to keep your skin soft and supple. This nutrient may also aid in collagen production and act as a protective barrier against hyperpigmentation, inflammation, and clogged pores.

Walnuts

Walnuts contain antioxidant and anti-inflammatory properties so they can fight off free radicals, reduce the effects of hyperpigmentation, and improve acne scars. These nuts also have Vitamin E and Vitamin B5 that help tighten pores, repair skin, and enhance the overall condition and complexion of the skin.

Red or Yellow Bell Peppers

Red and yellow bell peppers contain an abundance of nutrients like beta-carotene which was also mentioned above. Colorful peppers may rejuvenate your skin by acting as a natural sunblock and repairing damage. Red and yellow peppers may additionally soothe dry and irritated skin.  

Tomatoes

While tomatoes are loaded with antioxidants and vitamins, it is perhaps best known for its Vitamin C and lycopene benefits. The vitamin C in tomatoes can encourage wound healing and speed up the process. The lycopene may have anti-cancer and anti-aging properties as well. Lastly, lycopene may reduce your skin’s sensitivity to UV rays.

Soy

Soy has antioxidants like isoflavones that could diminish the signs of aging. These antioxidants brighten the skin and provide you with an even-toned appearance. Soy might even supply the body with more or less estrogen depending on your hormone levels. This can firm and soften tired-looking skin.

Dark Chocolate

Dark chocolate contains a wealth of powerful antioxidants like flavanols. These chemicals are useful because they protect from sun damage while keeping skin moisturized and promoting blood flow. The anti-inflammatory effects of chocolate can relieve skin irritation and improve its overall appearance. 

Red Grapes

Red grapes are loaded with antioxidants and vitamins that are beneficial for the skin. One antioxidant in particular, Resveratrol, may slow the effects of free radicals which helps reduce fine lines, wrinkles, and other signs of aging. Red grapes can also support the healing of skin, maintain hydration levels, and protect its youthful appearance.

Broccoli

Broccoli contains the carotenoid, lutein, and helps shield your skin from oxidative damage. This prevents dryness and wrinkles from forming. Additionally, sulforaphane is an antioxidant also found in broccoli that may have anti-cancer effects, which includes some types of skin cancer as well.

Salmon

Salmon is full of vitamins, minerals, and omega-3 fatty acids. The vitamin D in salmon has photoprotective properties so it can shield skin from the damaging effects of UV rays. This vitamin also promotes cell growth and repair while protecting it from free radicals. Plus, the omega-3s in salmon help the skin retain moisture to stay looking youthful. Lastly, since salmon contains a compound called astaxanthin, responsible for its pink color, it is an antioxidant and an anti-inflammatory which allows it to create more collagen, calm inflammation, and slow aging.

Green Tea

The polyphenols in green tea may minimize wrinkles and reduce damage caused by the sun. The compound also has antioxidant, anti-inflammatory, and antimicrobial properties so it can be used to treat not only acne but oily skin. Moreover, green tea can boost elasticity in the skin and potentially prevent skin cancer.

Pumpkin Seeds

Pumpkin seeds have a multitude of vitamins and healthy fats. Vitamin E, found in these seeds may prevent signs of wrinkles, infections, and other types of damage. Additionally, vitamin E can minimize redness, stretch marks, and scarring. Omega-6 and omega-3 fatty acids are healthy fats that the body is unable to make on its own. These fats prevent skin disorders and decrease the risk of skin infections and skin conditions. They are also beneficial in treating issues like acne and psoriasis.

Lemons

Filled with vitamins, fiber, and plant compounds, lemons are enormously beneficial for the skin. Vitamin C, folic acid, vitamin B, and other minerals can promote collagen production and fight oxidative stress. Lemons may additionally help improve acne, oily skin, blackheads, and even dandruff. Lastly, this fruit could potentially boost complexion and slow the signs of aging.

Yellow and Orange Fruits and Vegetables

Yellow and orange foods are packed with antioxidants like beta-carotene, vitamin C, and vitamin E. These neutralize free radicals that contribute to cell damage and the development of diseases. These nutrients are great for minimizing harm to the skin caused by UV rays and support healthy-looking skin.

Figs

Figs have numerous vitamins, minerals, and antioxidants. Thanks to the vitamins A and E, figs can promote skin regeneration and protect it against environmental impact. The potassium and magnesium in figs help maintain hydration levels, preventing dryness. Finally, the anti-inflammatory properties found in figs can contribute to subduing skin conditions keeping your complexion bright and glowing.

Kale

Kale has a mountain of nutrients that benefit skin health. Containing antioxidants like vitamins A, C, and E, this vegetable may prevent damage from free radicals and oxidative stress while also slowing aging. The vitamin K and B6 vitamins, along with calcium, potassium, and manganese are necessary for collagen, elasticity, and overall skin health. What’s more, the Phytonutrients in kale may reduce skin inflammation, aid in detoxification, and improve complexion.

Tropical Fruits

Tropical fruits (i,e. papaya and pineapples) are packed with vitamin C which helps minimize the effects of free radicals. These fruits help replenish your skin’s supply of vitamins and support its ability to produce more collagen, keeping it firm and elastic. Tropical fruits also have moisturizing properties so they can nourish and brighten the skin.

Olive Oil

Olive oil is rich in vitamins, healthy fats, and anti-inflammatory and antioxidant properties which work together to give you great-looking skin. This oil helps skin retain and absorb moisture better, allowing it to stay well hydrated. Olive oil further increases collagen production, protecting against environmental factors while repairing and regenerating the skin.

Lentils

Lentils are a great source of nutrients, proteins, fiber, and antioxidants. The protein and fiber in lentils help regulate blood sugar levels which can indirectly support skin care since imbalances and fluctuations lead to common skin conditions. Protein is important for the production of collagen and elasticity. This supports an even complexion for younger-looking skin.

Cherries

Cherries are filled to the brim with essential nutrients like vitamins A and K, potassium, magnesium, and calcium. These nutrients support the metabolism and renewal of cells which maintains the skin’s smooth texture and makes it more resilient against aging. Cherries also contribute to hydration levels, preventing signs of dryness and flakiness. Their anti-inflammatory qualities help keep many skin conditions from manifesting.

So…Best Foods for Clear Skin… Grocery List?

There you have it, the complete list of 20 of the best foods for clear skin.

It is important to remember, that it’s not just about what you apply externally; your diet also plays a role in your skin’s appearance too.

So, the next time you go grocery shopping, why not keep this list in mind to fill your cart with skin-loving goodness?