Foods Scientifically Proven to

Clear Up Your Skin

We’ve all heard the adage “you are what you eat”. You also probably remember your mom telling you that eating chocolate would give you acne. While skin health is influenced by  a variety of different factors, there is no doubt that your diet plays a big role in its condition. Here are some of the top recommended foods to help clear your skin and give it a glow!

African woman holding an orange

Why Does Food Affect Your Skin?

Different foods can impact your body in a variety of ways. For example, certain carbs and sugars can cause your blood sugar to rise, red meats can cause internal inflammation and dairy can lead to increased oil production. Naturally, these internal changes can cause external ones too. 

If your current diet is giving you gut health issues or wreaking havoc on your blood sugar levels, chances are that your skin is going to bear the brunt  of this and breakout. Rashes, redness, dryness and breakouts can all be symptoms of bad eating habits or incorrect nutrition. 


What Foods Are Bad For Your Skin?

It’s important to remember that everybody is different, and so are our nutritional needs. What affects one person might not worry the next. Be your own detective and keep a mental note of how certain foods affect you. Test out dietary changes and you’ll soon see the impact that certain foods can make to clear up your skin!

A woman eating a burger

However, there are some common offenders. These include:

• Sugar: Can speed up ageing by reducing skin elasticity, making you more likely to develop fine lines and wrinkles. 

• Red meat: Can cause inflammation and lead to inflamed skin.

• Anything processed: Meats, sugars, cheeses, carbs or microwave meals generally offer little nutrition and loads of sugar. This isn’t helpful for skin regeneration.

• Dairy: Has been linked to acne, with skim or low-fat milk being the worst for your skin. 

Of course, it goes without saying that too much coffee or alcohol can also be harmful to your skin. 

The Top Foods That Can Help Clear Up Your Skin

You know what not to eat. Now here are some foods you should try and include for healthy and radiant skin. 

A range of healthy foods

• Fish: High-quality fish and seafood is packed with omega oils. These oils can help hydrate your skin from within and give you that healthy glow.

• Fresh fruits and veggies: Fresh produce offers your body a variety of essential vitamins and minerals. By giving your body enough of the right nutrition, it will be able to better restore and repair your skin cells. Think of it as giving your body the right tools to keep you healthy inside and out. 

Try to include a variety of seasonal produce into your diet. Bell peppers, sweet potatoes, broccoli, tomatoes, and red grapes are great.

Healthy fats: The healthy fats and oils found in nuts, seeds, olive oil and avocado can work wonders for your skin. These oils help hydrate your skin while reducing inflammation. Don’t be fooled into thinking that people with oily skin, shouldn’t eat oils. As long as they are healthy, unrefined and used in moderation, the right oils can actually help to moderate your oil production. Enjoy walnuts, sunflower seeds, almonds and flax seeds. 

• Good grains: Grains that are high in dietary fibre such as quinoa, rolled oats, rye, barley, bran, brown rice and wholewheat can keep your gut health in check. Good gut health is essential to good skin. 

Here’s a bonus tip that might surprise you. A glass of red wine and a few squares of a high-quality dark chocolate offer antioxidants. Antioxidants are great for your skin because they help reduce inflammation.

It's okay to treat yourself. In fact, it might do you some good in more ways  than one! 

When it comes to good eating habits to get good skin, always stick to the basics. 

1. Eat or drink everything in moderation. One milkshake or burger isn’t going to ruin your skin. 

2. Balance is key. Enjoy the sweet stuff but remember to eat a good balance of fresh fruits, veg and grains. 

3. Drink your six to eight glasses of water a day. Water flushes toxins out of the system and promotes clear skin.