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99 Best Foods for Clear Skin
If you’re having skin problems, I feel bad for you, son. I got 99 problems, but acne ain’t one.
#dadjokes #wehadto #sorrynotsorry
Here’s the thing. We’re all looking for that perfect combination of lifestyle changes to finally reach a glowing, healthy complexion.
We’re lowering our stress through self-care. We’re drinking our body weight in water to reach peak hydration. We’ve even found the perfect skincare products, and started to see results.
So why would we ignore something as fundamental as diet, when it could be another secret weapon in our clear-skin arsenal?
Leveling up your food game can be a massive step towards better skin! The right mix of vitamins and nutrients can speed along your skin journey, supporting all the hard work you’ve already been putting in.
And to make it even easier, we’ve compiled this list of the 99 best foods for clear skin, so you don’t have to waste precious time slogging through internet research.
Of course, no one is saying that these are the only foods you can eat. But try putting these options front and center, and complementing them with other ingredients in moderation.
Focusing on skin-friendly foods may give your regimen the boost it needs to finally deliver the complexion you’ve been dreaming of!
(And keep an eye out for foods repeated in italics — these foods are MVPs with multiple skin-clearing nutrients!)
Omega- 3 Fatty Acids
Omega-3 fatty acids have all sorts of health benefits, and are, in fact, called “essential fats.”
When it comes to your skin, the magic of omega-3 fats is in their anti-inflammatory properties. This reduces puffiness and redness in the skin, which is especially useful for those of us with acne! Acne is an inflammatory condition, so reducing inflammation can reduce the duration and severity of breakouts.
The one downside? Our bodies don’t produce omega-3 fats on their own, so we must be sure to consume plenty through our diet!
1. Salmon
2. Mackerel
3. Sardines
4. Avocado
5. Eggs (especially pastured eggs)
6. Soybeans
7. Tofu
8. Spinach
9. Kale
10. Navy beans
11. Grass-fed beef
12. Walnuts
13. Almonds
14. Flaxseeds
15. Mustard seeds
16. Wild rice
Vitamin A:
Vitamin A is popular in topical skincare products, often appearing as its alter-ego, retinol. But this vitamin is also important in our regular dietary intake.
First of all, Vitamin A is an antioxidant, making it a great choice to fight off environmental damage and our skin’s arch-nemeses, free radicals.
Meanwhile, Vitamin A deficiency may cause hyperkeratinization in your pores — in other words, extra keratin interfering with your skin cell turnover. The keratin sticks dead skin cells together and makes them difficult for your skin to shed, leading to an increase in pore blockages and acne breakouts.
Hard pass!
Luckily, you can get all the Vitamin A you need through foods like:
17. Broccoli
18. Sweet potatoes
19. Carrots
20. Oranges
21. Red bell peppers
22. Yellow bell peppers
23. Beef liver
24. Mango
25. Cantaloupe
26. Watermelon
27. Papaya
28. Apricot
29. Tangerine
Eggs
Spinach
Kale
Vitamin C:
Ah, Vitamin C, perhaps the most celebrated vitamin of them all. Turns out, it’s good for a lot more than just kicking that cold. For one thing, Vitamin C is also excellent for your skin!
Like Vitamin A, Vitamin C is an antioxidant, helping guard your skin against environmental stressors.
Vitamin C also plays a vital role in the production of collagen, which helps keep you and your skin looking youthful. Vitamin C can even help repair existing dryness and skin damage, heal wounds, minimize scarring, and reduce wrinkles!
Best of all? Vitamin C is easy to include in your diet, as it’s present in many popular foods!
30. Lemon
31. Grapefruit
32. Kiwi
33. Cauliflower
34. Tomatoes
35. Pomegranate
36. Strawberries
Oranges
Papaya
Red bell peppers
Yellow bell peppers
Sweet potatoes
Broccoli
Vitamin D:
You probably already know that you can soak up Vitamin D by getting a little sunshine, and that it can improve your mood. That’s why some of us get gloomy in winter when there’s not much sunlight to perk us up!
But did you know that Vitamin D can also help manage inflammation and regulate skin cell turnover? This is a big deal for us acne-sufferers. After all, inflammation and overproduction of skin cells are two huge contributing factors for our breakouts!
Break out the sunscreen, it’s time to go get that Vitamin D!
Of course, you may not always have the opportunity to chill outdoors and get your Vitamin D synthesized from the sun. Fortunately, there are ways to supplement your intake through diet.
37. Cod (esp. Cod liver oil)
38. Herring
39. Swordfish
40. Tuna
41. Maitake mushrooms
42. Shiitake mushrooms
Beef liver
Salmon
Sardines
Vitamin E:
We call this Vitamin E, for Exceptional! Okay, not really, but it’s definitely a great ally for our skin.
Again, like A and C, Vitamin E is an antioxidant, protecting our skin against UV radiation and helping prevent dark spots and wrinkles. That’s why it's found in so many topical anti-aging products!
Vitamin E can also help with inflammation, such as the swelling of puffy under-eye circles or angry red acne.
As a natural component in sebum, the oil produced by our skin, it may also help with dry, flaky complexions. Vitamin E is even being explored as a treatment for psoriasis and eczema!
In terms of our diet, Vitamin E is particularly concentrated in nuts and cooking oils. You can find it in ingredients like:
43. Extra virgin olive oil (especially cold-pressed)
44. Sunflower Seeds
45. Peanuts
46. Grapeseed oil
47. Safflower oil
48. Swiss chard
49. Butternut squash
50. Trout
Avocados (and avocado oil)
Almonds
Spinach
Zinc:
Zinc isn’t exactly the most talked-about nutrient. But actually, it’s one of the most studied treatments for acne and other inflammatory skin conditions, from eczema to rosacea.
Zinc is an anti-inflammatory, helping reduce swelling and irritation. It also fights viruses and bacteria, making it potentially helpful for clearing and preventing breakouts. As an antioxidant, it protects your skin from environmental damage. It may even help reduce acne scarring!
Because zinc studies are still trying to establish the ideal topical treatment, dietary intake is the best way to ensure your zinc levels are up to snuff. Look for zinc in:
51. Oysters
52. Crab
53. Clams
54. Lobster
55. Mussels
56. Chickpeas
57. Lentils
58. Cashews
59. Pumpkin seeds
60. Dark chocolate
Broccoli
Walnuts
Selenium:
The antioxidant selenium is another nutrient that can protect your skin from the dangers of environmental exposure, such as UV radiation.
It’s also considered a necessary nutrient for healthy skin, as selenium deficiency can lead to some dangerous conditions and skin abnormalities.
Don’t worry, though. Maintaining selenium levels doesn’t require a lot of special maintenance or extra supplements. You can consume plenty of selenium through the following:
61. Brazil nuts
62. Halibut
63. Snapper
64. Shrimp
65. Cottage cheese
Walnuts
Salmon
Tuna
Sardines
Oysters
Clams
Other antioxidants:
We’ve talked a lot about antioxidants so far — like vitamins A, C, and E, not to mention zinc and selenium. But these aren’t all! Many other antioxidants are also helping to guard your complexion against radiation and environmental damage.
You don’t need to memorize all their names, thank goodness. Instead, you can help your skin by targeting these foods that bring more antioxidants into your diet!
66. Green tea
67. Red grapes
68. Blueberries
69. Blackberries
70. Cherries
71. Goji berries
72. Cranberries
73. Turmeric
Dark chocolate
Kale
Spinach
Pomegranate
Probiotics:
“Umm, aren’t probiotics just good bacteria for helping your digestion? What’s that got to do with clear skin?”
We are so glad you asked! It all has to do with a phenomenon known as the gut-brain-skin axis. Basically, a lot of our physical health can be tied back to the conditions in our digestive tract, including the health of our skin.
An unhealthy gut can have a significant impact on the presence and severity of acne. One factor is a link between imbalanced digestive bacteria and insulin resistance, which can lead to severe breakouts.
On the other hand, good digestive health can help relieve inflammation, easing the redness and puffiness of acne.
And what’s the best way to ensure a healthy balance of friendly gut bacteria? Probiotics! Find them in:
74. Kombucha
75. Sauerkraut
76. Anything pickled
77. Yogurt with live active cultures
78. Kefir
79. Miso
Prebiotic fiber:
If probiotic foods are the leading ladies of digestive health, then prebiotics better be nominated for Best Supporting Actress. Like probiotics, prebiotic fiber improves the health and clarity of your skin by first improving the health and efficiency of your gut.
Prebiotic fiber does this by supporting the probiotics’ good bacteria and making it possible for those bacteria to thrive and multiply. Including a few sources of prebiotic fiber in your diet will make those probiotics work harder, better, faster, and stronger!
Consume prebiotic fiber with a nice helping of:
80. Garlic
81. Leeks
82. Dandelion greens
83. Asparagus
84. Chicory
85. Jerusalem artichokes
86. Onions
87. Bananas
88. Barley
89. Oats
90. Apples
91. Jicama
92. Seaweed
Non-dairy swaps:
We’ve talked before about the potentially acne-inducing effects of dairy, specifically milk. If you’re concerned that milk is contributing to your skin woes, try some of these non-dairy alternatives.
93. Coconut milk
94. Oat milk
95. Almond milk
96. Hazelnut milk
97. Cashew milk
(Some sources recommend against nut milks, claiming that their Omega-6 levels can contribute to inflammation. But the most recent research debunks this claim. Just be sure you’re also getting enough Omega-3 so that these healthy nutrients are well-balanced!)
Protein:
This one is a game-changer for people recovering from particularly severe skin conditions. If your skin problems cause significant scarring or damage — say, from something like extreme cystic acne — then your body is not only fighting the cause, but is also trying to heal and rebuild.
Protein is absolutely essential for wounds to repair themselves, including that damage on the surface of your skin. So to speed along recovery and lessen your chances of scarring, make sure you’re eating adequate amounts of protein!
Top choices include:
98. Whey protein powder
99. Chicken
Tuna
Yogurt
Eggs
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