10 Foods to Eat for Clearer Skin
Eating healthy is a holistic way to heal your skin. It has more of an impact than what you put on top of the skin. If you start incorporating these 10 foods into your diet, even if slowly, you will notice a difference. When you eat nutrient dense food your skin starts to have more color and brightens. It’s slight, but you will start to notice your lips and cheeks being a little rosier and the bags under your eyes lighter.
In this post you will learn about 10 foods and how to incorporate them into your diet for clearer, brighter skin.
Fatty Fish
Avocados
Sweet Potatoes
Berries
Leafy greens
Nuts and seeds
Tomatoes
Green Tea
Carrots
Dark Chocolate
These foods also help your body to regulate hormones and digest correctly eliminating toxins and stress hormones that could be causing your acne. When you make it a habit to eat better, it’s is a form of self-love and self-care that will also shine through. The benefits go much farther than clearer skin, so you have only to gain! Now let’s jump in
1. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are essential for maintaining skin health. Omega-3s help regulate oil production, reduce inflammation, and keep your skin hydrated. They can also help reduce redness and acne, giving your skin a more even tone. Sardines are not the most popular or tasty fish, but salmon is a great option! If you have an air fryer, even easier and their are tons of recipes for quick salmon dinners if you’re in a pinch.
How to Enjoy: Add grilled salmon to your salad, or enjoy a serving of sardines on whole-grain toast.
2. Avocados
Avocados are the best. They are rich in healthy fats and vitamin E, both of which are crucial for keeping your skin moisturized and protected from oxidative damage. The monounsaturated fats in avocados help maintain the lipid barrier of the skin, reducing dryness and flakiness. When you eat avocados regularly, or even daily, you will notice that your hair is shinier as well. The fats are so good for you and who doesn’t love adding avocado to pretty much anything. It is totally worth it to pay extra for guac.
How to Enjoy: Mash avocado on whole-grain toast, blend it into smoothies, or add slices to your salads.
3. Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is a potent antioxidant that helps protect the skin from sun damage, prevents the skin from becoming dry and flaky, and promotes cell turnover. They have so much flavor alone and don’t need much to taste great. Throw them in the oven with a little olive oil and seasoning and make a side of sweet potato fries. Even easier put one in the microwave and add cinnamon for a sweet treat.
How to Enjoy: Bake sweet potatoes as a side dish, or use them as a base for a nourishing grain bowl.
4. Berries
Berries like strawberries, blueberries, and raspberries are rich in antioxidants, particularly vitamin C. Vitamin C is essential for collagen production, which keeps your skin firm and smooth. The antioxidants in berries also help combat free radicals, which can cause premature aging and skin damage. It might be hard to get fresh berries all the time, but frozen berries are good all year round! Warm them up on the stove and add to your oatmeal or throw them into a smoothie.
How to Enjoy: Add a handful of berries to your morning yogurt, oatmeal, or enjoy them as a snack.
5. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins and minerals that support skin health, including vitamin A, vitamin C, and iron. These nutrients help repair skin tissue, boost collagen production, and maintain a healthy complexion. You need to eat more leafy greens. A bag of spinach has like 1 serving of the vitamins you need daily! If you have a hard time with the stronger taste, try covering it up in a sweet smoothie with a flavored protein powder. Sunwarrior has an amazing vanilla protein powder that masks anything, even chard! This one is the best because it has both protein and collagen - perfect combination if you are trying to get better skin.
How to Enjoy: Toss a mix of leafy greens into your salads, smoothies, or stir-fries.
6. Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in omega-3 fatty acids, vitamin E, and zinc. These nutrients help reduce inflammation, promote skin healing, and keep your skin hydrated and supple. Try to buy nuts that are non-salted. Add chia seeds and flaxseeds to everything you can, they barely have any flavor and are so great for you. If you are really on a health kick, use nuts to make your own salad dressings (cashews and almond milk mixed with some ranch seasoning tastes great and you sneak in the nuts!)
How to Enjoy: Sprinkle seeds on your cereal or yogurt, or grab a handful of nuts as a snack.
7. Tomatoes
Tomatoes are high in lycopene, a powerful antioxidant that protects your skin from UV damage and improves skin texture. Lycopene also helps reduce skin redness and promotes a more even skin tone. Throw some cherry tomatoes in your salads or bowls. For a quick savory breakfast, learn from the Spanish and make pan con tomate which is mashed tomato on toast with a drizzle of olive oil and a pinch of salt.
How to Enjoy: Add fresh tomatoes to your salads, blend them into sauces, or enjoy them as a snack with a sprinkle of salt.
8. Green Tea
Green tea is rich in polyphenols, particularly catechins, which help reduce inflammation and protect the skin from sun damage. Green tea also helps improve skin elasticity and hydration, giving your skin a healthy glow. If you are hooked on coffee, you might want to reconsider how you take your caffeine. Green tea is much more nourishing and hydrating than coffee.
How to Enjoy: Sip on freshly brewed green tea throughout the day or use cooled green tea as a facial toner.
9. Carrots
Carrots are another great source of beta-carotene, which helps prevent skin damage and supports the skin's natural repair process. Carrots also have anti-inflammatory properties, which can help reduce acne and promote a clearer complexion. Roasted carrots are so underrated and easy to make. Get some delicious hummus and dip carrots in their for a snack.
How to Enjoy: Snack on raw carrots, add them to salads, or incorporate them into soups and stews.
10. Dark Chocolate
Saving the best for last, who doesn’t love some chocolate! Dark chocolate (with at least 70% cocoa) is packed with antioxidants called flavonoids, which help protect your skin from UV damage and improve blood flow to the skin, keeping it nourished and glowing. Combine with some berries and get 2x on good foods for your skin.
How to Enjoy: Enjoy a small piece of dark chocolate as a treat, or add cocoa powder to smoothies and desserts.
Are you ready to head to the grocery store and pick up these 10 great foods for skin?
Everything starts with our diet. These nutrient-rich foods can help your skin stay healthy, hydrated, and clear. Remember, consistency is key—make these foods a regular part of your meals, and over time, you’ll notice the benefits reflected in your complexion.
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