Are you sick and tired of your skin problems? Have you tried out a bunch of different creams, serums, and other “potions” claiming to solve all your problems but nothing seems to work? Well, no matter what you’re struggling with: whether it’s acne, wrinkles, dry skin, or any other skin problem, you need to begin from within! There’s a reason why people say that you are what you eat. Applying expensive products to the surface of your skin just won’t cut it because these products can never get to the core of the problem.
What does all of this mean? Well, it means that if you want clear skin, you need to eat foods that will nourish you from within! This means eating foods rich in healthy fats, various vitamins and minerals, and lots of antioxidants. In this article, you’ll find 8 amazing foods for clear skin that you should incorporate into your diet today!
First off, what foods should you avoid if you want clear skin?
Dairy.
While it’s ok to put some creamer in your coffee or some butter in your oatmeal, try reducing your dairy intake if you have acne. This study by Adebamowo et. al found that teenagers who consumed dairy had more severe acne than
those who did not. This may be because dairy can boost your body’s insulin and also because it contains certain hormones that our bodies are not used to.
Sugar and refined carbs.
These types of foods tend to raise our insulin levels very quickly, which is often associated with breakouts. So try to cut down on those sweets and refined carbs. Examples of refined carbs include bread, pasta, crackers, and pretty much anything made with white flour.
Alcohol.
Don’t worry, the occasional glass of wine is completely fine and shouldn’t lead to a breakout! However, you should make sure not to overdo it with the alcohol. When you drink a lot of alcohol, your hormones tend to become imbalanced and this ultimately leads to clogged pores and acne.
What are some of the best foods for clear skin?
Now that you know which foods to avoid, let’s jump right into the best foods for clear skin!
Avocados
Avocados have lots of vitamin E, vitamin C, and, most importantly, a whole lot of healthy fats. While saturated fats should be avoided because they can cause acne, unsaturated fats are quite the opposite. This study by Nagata et. al shows just how much of a role healthy fats play in the health of our skin.The study observed several hundred women who had lots of healthy fats in their diets and found that they had much nicer skin than those who did not eat as many healthy fats. This is because fats hydrate our skin from within and help it stay firm, flexible, and less wrinkly.
Broccoli
Broccoli is extremely high in antioxidants, making it one of the best foods for clear skin. It has high levels of a vitamin called lutein, which helps your skin fight oxidative damage. Broccoli also has a compound called sulforaphane, which protects your skin from UV rays and, according to this study by Kleszczynski et. al, might be good for preserving the collagen in your skin.
Tomatoes
Tomatoes are great for skin health because of their high levels of vitamin C and a nutrient called lycopene. Lycopene (which is the pigment that makes tomatoes red) is a carotenoid that is great for maintaining your skin’s collagen, fighting off free radicals, and protecting against harmful sun rays.
Green tea
Green tea is extremely rich in catechins, which are antioxidants great for maintaining skin health. The main catechin in green tea is called ECGC, which protects the skin from harmful UV rays. According to this study by Kim et. al, ECGC can also help keep the skin moisturized and reduce the formation of wrinkles.
Carrots
Carrots are great for skin health because of the beta carotene in them. Beta carotene (which is the orange pigment in carrots) is turned into vitamin A once you consume it. Vitamin A then protects your skin from sun rays and also helps regenerate skin cells. Other foods high in beta carotene include other yellow foods, such as sweet potatoes, squash, apricots, as well as spinach and kale.
Berries
Not only are berries a delicious summer snack but they’re also extremely high in various antioxidants, which means they’re great if you want clear skin! Pretty much all berries have lots of antioxidants but the highest levels of them are found in blueberries, raspberries, and blackberries.
Salmon
If you want clear skin, you need to add some omega 3 to your diet and salmon has plenty. Omega 3 is anti-inflammatory, so it can help in treating acne. Plus, omega 3 nourishes and moisturizes the skin and keeps it flexible and firm. Salmon also has vitamin E, which is a great antioxidant that protects your skin from sun rays.
Elderberry
Elderberries are a superfood that should be in everybody’s diet, regardless of their skin condition. First off, it has strong anti-inflammatory properties, so it’s great for reducing acne breakouts. Second, it can reduce wrinkles due to an antioxidant called anthocyanin, which, according to this study by Milbury et. al, boosts the skin’s microcirculation and reduces aging. Lastly, elderberry is great at fighting oxidative stress, which is a common cause of acne. However, the problem with elderberry is that it’s toxic if eaten raw, so most people opt for elderberry supplements.
We recommend these elderberry gummies by Gummies Garden
These gummies are NSF-certified, GMO-free, gluten-free, vegan, and cruelty-free. In addition to elderberry, the gummies also contain vitamin C for some added antioxidants, zinc for boosting your metabolism, and tapioca, which is a great source of calcium and iron. By taking just two gummies a day, you should be able to reduce the severity of your breakouts, reduce wrinkles, and also boost your immune system! Click here to get your first batch today.
