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Image: John Lawson/Getty ImagesIf we could control the condition of our skin, we'd all choose the clearest, healthiest, most radiant version of ourselves. In our quest for perfect skin, we apply moisturizers, serums, and call on the skincare gods for assistance. However, there's a crucial truth we often overlook: the food we consume plays a significant role in our skin's health. By making small dietary adjustments, we can boost our chances of achieving clear, healthy skin. To shed more light on this, we spoke with dermatologists, nutritionists, and dietitians about foods that can clear and improve skin.
Can Certain Foods Improve Skin Conditions?
The quick answer? Yes! Just as some foods can worsen the health of our skin, others can help alleviate skin conditions, says registered dietitian Carolina Schneider. “Zinc-rich foods, such as pumpkin seeds, lentils, beans, and cashews, promote skin health by regulating oil production and reducing inflammation,” she explains. Zinc is particularly helpful in balancing hormones that often irritate the skin. “It helps control oil production by lowering levels of male hormones (androgens), which contribute to acne and oily skin,” she adds.
Foods rich in antioxidants, protein, and vitamin C also combat discoloration and scarring. “Wild blueberries, raspberries, kale, spinach, broccoli, and carrots help reduce oxidative stress, which is linked to pigmentation issues like melasma,” Schneider explains. With this in mind, we've compiled the top five foods to help you achieve clear skin—watch out, skincare gods!
6 Foods for Clear Skin
1. Fatty Fish
Fatty fish—such as salmon and sardines—are rich in anti-inflammatory nutrients, explains registered dietitian Holiday Durham. “Omega-3s help maintain the skin's lipid barrier, which is essential for hydration and protection from environmental damage,” she says. Whether added to a salad or slow-roasted alongside broccoli, fatty fish
2. Tomatoes
Not only are tomatoes tasty and versatile, but they can also enhance skin texture, says dermatologist Dr. Macrene Alexiades. “Lycopene, found in tomatoes, is proven to improve skin texture and quality,” she explains. While our bodies are susceptible to oxidative stress, also known as an imbalance of antioxidants, lycopene can reduce these effects and improve overall skin health.
3. Walnuts
“Walnuts are loaded with omega-3 fatty acids and zinc, both essential for maintaining healthy skin,” says Durham. “Omega-3s help preserve the skin's moisture barrier, while zinc is key for skin repair.” They're also easy to carry around and great for snacking on the go. Add a handful of walnuts to your meals and over time, notice how your skin's texture becomes smoother.
4. Bell Peppers
Collagen is abundant in the body, and by pairing it with foods rich in vitamin C, we can enhance its production. One cup of chopped bell peppers contains more vitamin C than we need in a day, and as Schneider points out, the benefits go beyond that. “The carotenoids in bell peppers, like beta-carotene, help shield the skin from sun damage, keeping it vibrant and healthy.” Enjoy them with ranch, sautéed in a spicy sauce, or on their own to enjoy their full benefits.
5. Sunflower Seeds
Nutrient-rich foods not only help achieve clearer skin, but they also protect the skin from environmental harm. “Sunflower seeds are loaded with vitamin E, a powerful antioxidant that can help shield the skin from environmental damage while supporting its healing and regeneration,” says Durham. You can enjoy these small fruits (yes, they’re fruits!) raw, roasted, or added to your favorite dishes.
Additional Tips to Help Achieve Clear Skin
Hydrate, Hydrate, Hydrate (and Not Just with Water!)
The timeless advice remains true: Water is one of the most powerful ways to achieve clear, glowing skin. “Drinking enough water—about half your body weight in ounces—helps maintain skin hydration and flushes out toxins,” says Schneider. While adding these nutritious foods to your diet, don't forget to stay hydrated. Plus, green tea is another hydrating beverage option that can help calm redness, reduce inflammation, and strengthen your skin's protective barrier.
Eat Seasonally
In an ideal world, we’d have fresh vegetables year-round. That’s why it's important to eat fruits and veggies when they're in season, according to Dr. Alexiades. For instance, indulge in fresh berries throughout the summer, and in winter, reach for hearty vegetables like spinach and kale.
Avoid Overconsumption of Dairy
Getting clear skin doesn’t require eliminating dairy entirely, but cutting back on dairy can help prevent hormonal imbalances (which can lead to acne, redness, etc.). Dairy products also contain high amounts of carbohydrates that can irritate our skin’s sebaceous glands. “Reducing your dairy intake can make a noticeable difference,” says Dr. Alexiades.
Stay Consistent, and Know When to Ask for Help
Patience is key, and maintaining consistency is crucial when regularly consuming the best foods for clear skin. “The impact of food on skin health is slow and long-term,” says Durham. If skin issues persist, don’t hesitate to seek advice from a healthcare professional for tailored guidance.
