The 5 Best Foods for Clear Skin

WDC NEWS 6 STAFF

5 days ago

If the state of our skin was up to us, we’d all opt for the clearest, healthiest, dewiest version of our face. In hopes of reaching skin utopia, we slather on our daily moisturizers and serums and shout to the skincare gods to answer our prayers. There’s another truth we’re quick to forget, however: The foods we eat can have a major impact on the quality of our skin, and by making small nutritional changes, we can increase our chances of having clear, healthy skin. To give us more information on skin-clearing foods and how they can help us, we tapped dermatologists, nutritionists, and dietitians.

Carolina Schneider, MS, RD, is the nutrition advisor at Daily Harvest
Dr. Macrene Alexiades, MD, PhD, is double board-certified dermatologist and the founder of the Dermatology and Laser Surgery Center of New York
Holiday Durham, MS, RD, PhD, is a registered dietitian at Amway

Can Certain Foods Help with Skin Conditions?

The short answer? Yes! Much like certain foods can aggravate the state of our skin, other foods can help relieve skin conditions, according to registered dietitian Carolina Schneider. “Zinc-rich foods, such as pumpkin seeds, lentils, beans, and cashews, also support skin health by regulating oil production and reducing inflammation,” she explains. Zinc-rich foods can be especially helpful for treating imbalanced hormones, which tend to irritate the skin, she adds. “Zinc plays a role in controlling oil production, because it lowers the amount of the male hormones (androgens) that can contribute to acne and oily skin.”

Discoloration and scarring can also be combated by the foods we eat, particularly foods that are high in antioxidants, protein, and vitamin C. “Foods like wild blueberries, raspberries, kale, spinach, broccoli, and carrots reduce oxidative stress, which is associated with skin pigmentation disorders like melasma,” Schneider explains. With that being said, we’ve gathered the top five foods to help you achieve clear skin—look out, skincare gods!

6 Foods for Clear Skin

Fatty Fish

Fatty fish—such as salmon and sardines—are packed with anti-inflammatory ingredients, according to registered dietician Holiday Durham. “Omega-3s play a role in maintaining the skin’s lipid barrier, which may be crucial for hydration and protection against environmental damage,” she explains. Whether it’s tossed into a salad or slow roasted with a side of broccoli, fatty fish is an excellent food to promote clear skin.

Tomatoes

They’re not just delicious and versatile—eating tomatoes can also improve skin texture, according to dermatologist Dr. Macrene Alexiades. “Lycopene, found in tomatoes, is proven to improve skin texture and quality,” she explains. While our bodies are vulnerable to oxidative stress, also known as an imbalance of antioxidants, lycopene can lessen the physical side effects and improve overall skin health.

Walnuts

“Walnuts are rich in omega-3 fatty acids and zinc, both of which are crucial for skin health,” says Dunham. “Omega-3s may help maintain the skin’s moisture barrier, while zinc is important for skin healing.” They’re also easily portable and perfect for munching on the go. Add a handful of walnuts to your breakfast, lunch, or dinner and notice how your skin texture grows smoother over time.

Bell Peppers

There’s a copious amount of collagen in the body, and combined with foods high in vitamin C, we can do our part in increasing its production. There’s more vitamin C in one cup of chopped bell peppers than what’s required for our daily needs, and according to Schneider, the benefits don’t stop there. “The carotenoids in bell peppers, such as beta-carotene, also help protect against sun damage, keeping the skin healthy and more vibrant.” Dip ‘em in ranch, sauté them in a spicy sauce, or eat these naturally delicious vegetables on their own to reap the benefits.

Sunflower Seeds

Nutritional foods don’t just help us achieve clear skin—they can also protect our skin from environmental damage. “Sunflower seeds are packed with vitamin E, a potent antioxidant that may help protect the skin from environmental damage and supports skin healing and regeneration,” says Durham. You can enjoy these tiny fruits (yes, they’re fruits!) raw, roasted, or incorporated into your favorite recipes.

Additional Tips to Help Achieve Clear Skin

Hydrate, Hydrate, Hydrate (and Not Just with Water!)

The age-old refrain exists for a reason: Water is one of the most effective ways to achieve clear and healthy skin. “Drinking plenty of water, at least half of your body weight in ounces, helps maintain skin moisture and flush out toxins,” says Schneider. While incorporating these delicious foods to your diet, don’t forget to hydrate along the way. Additionally, green tea is another hydrating beverage option to help reduce redness, inflammation, and strengthen the barrier of your skin.

Eat Seasonally

In a perfect world, vegetables would be freshly picked all season long. That’s why it’s essential to eat fruits and vegetables during their peak season, according to Dr. Alexiades. For example, fill your belly with fresh berries all summer long. In the winter, opt for cold-weather vegetables such as spinach and kale.

Avoid Overconsumption of Dairy

Achieving clear skin doesn’t mean cutting out dairy completely, but lowering your dairy intake can help you avoid hormonal imbalances (which contribute to acne, redness, etc.). Additionally, dairy products contain high amounts of carbohydrates that can irritate our skin’s sebaceous gland. “Reducing their intake makes a difference,” Dr. Alexiades says.

Stay Consistent, and Know When to Ask for Help

Patience is a virtue, and staying consistent is an important principle to keep in mind while regularly eating the best foods for clear skin. “The effects of food on skin health are gradual and longterm,” explains Durham. If skin health issues continue to persist, don’t hesitate to consult a healthcare professional for more personalized advice.

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