We would all want the cleanest, healthiest, and most dewy version of our faces if we could choose the condition of our skin. We apply our daily moisturizers and serums and pray to the skincare gods for answers in the hopes of achieving skin nirvana. But there’s another reality we tend to overlook: Our skin’s condition may be greatly influenced by the foods we consume, and we can improve our chances of having clean, healthy skin by adopting little dietary adjustments. We consulted nutritionists, dietitians, and dermatologists to learn more about foods that clean the skin and how they might benefit us.
Are Some Foods Beneficial for Skin Conditions?
Yes, Certain Foods Help Skin Health
The quick response? Indeed! According to certified dietitian Carolina Schneider, just as some meals might exacerbate skin issues, other foods can help alleviate them. “Foods high in zinc, like cashews, lentils, beans, and pumpkin seeds, also promote skin health by controlling oil production and lowering inflammation,” she says. According to her, meals high in zinc can be particularly beneficial in correcting hormone imbalances, which can cause skin irritation. “Zinc helps regulate oil production by reducing the levels of androgens, which are male hormones that can cause acne and oily skin.”
The foods we eat, especially those rich in protein, vitamin C, and antioxidants, can also help prevent discoloration and scarring. “Foods that lower oxidative stress, which is linked to skin pigmentation disorders like melasma, include wild blueberries, raspberries, kale, spinach, broccoli, and carrots,” Schneider says. So, beware, skincare gods! We’ve compiled a list of the top five meals that will help you attain clean skin.
Top 5 Foods for Healthy, Clear Skin
1. Fatty Fish
As per Holiday Durham, a qualified dietitian, fatty fish, including salmon and sardines, are rich in anti-inflammatory components. According to her, “Omega-3s contribute to the preservation of the skin’s lipid barrier, which may be essential for hydration and defense against environmental damage.” Fatty fish is a great dish to encourage clear skin, whether it is slow-roasted with broccoli or added to a salad.
2. Tomatoes
According to dermatologist Dr. Macrene Alexiades, eating tomatoes can enhance skin texture in addition to being tasty and adaptable. “Tomatoes contain lycopene, which has been shown to enhance the texture and quality of skin,” she says. Lycopene can reduce the physical negative effects and enhance the general health of our skin, even if our bodies are susceptible to oxidative stress, which is also referred to as an imbalance of antioxidants.
3. Walnuts
“Zinc and omega-3 fatty acids, which are essential for healthy skin, are abundant in walnuts,” explains Durham. “Zinc is essential for skin healing, and omega-3 fatty acids may help preserve the skin’s moisture barrier.” Additionally, they are portable and ideal for on-the-go eating. Over time, see how the texture of your skin becomes smoother by including a handful of walnuts in your breakfast, lunch, or supper.
4. Bell Peppers
Although the body produces a lot of collagen, we may contribute to its creation by eating foods high in vitamin C. One cup of chopped bell peppers has more vitamin C than we need each day, and the advantages don’t end there, Schneider says. “Beta-carotene, one of the carotenoids found in bell peppers, helps shield the skin from sun damage, preserving its health and vibrancy.” Benefit from eating these naturally tasty veggies on their own, dipping them in ranch, or sautéing them in hot sauce.
5. Sunflower Seeds
In addition to helping us get clear skin, nutritious diets may shield our skin from harm caused by the environment. “Vitamin E, a strong antioxidant that may help shield the skin from environmental damage and promote skin healing and regeneration, is abundant in sunflower seeds,” explains Durham. These little fruits—yes, they are fruits—can be eaten raw, roasted, or added to your favorite dishes.
Extra Advice for Getting Clear Skin
Stay Hydrated
Don’t forget to stay hydrated—and not just with water! There’s a reason for the old adage: one of the best ways to get clean, healthy skin is to drink water. According to Schneider, “drinking a lot of water—at least half your body weight in ounces—helps maintain skin moisture and flush out toxins.” Remember to stay hydrated as you incorporate these delectable meals into your diet. Green tea is yet another hydrating beverage choice that can help build your skin’s barrier and lessen redness and irritation.
Consume in Season
Vegetables would be gathered fresh throughout the season in an ideal world. According to Dr. Alexiades, it is crucial to consume fruits and vegetables while they are at their best. For instance, throughout the summer, stuff your stomach with fresh berries. Choose cold-weather veggies like kale and spinach throughout the winter.
Steer Clear of Excessive Dairy Consumption
Reducing your dairy consumption can help you prevent hormonal imbalances, which can lead to acne, redness, and other skin problems, but eliminating dairy is not necessary to have clear skin. Dairy products also include a lot of carbs, which might aggravate the sebaceous glands on our skin. “It makes a difference to reduce their intake,” Dr. Alexiades explains.
Maintain Consistency
Consistency is a key concept to remember while eating the finest foods for clear skin daily. Patience is a virtue. Durham says, “Food has long-term, gradual effects on skin health.” Do not be afraid to seek more individualized guidance from a healthcare expert if skin health problems continue to persist.