We all know that what we eat affects our health, but what many people don’t realize, is the impact food has on skin health. Your complexion is like a mirror of what’s going on internally. If you want beautiful skin make sure you’re eating a nourishing diet. Check out 10 of the best foods for a clear complexion.
If you want naturally glowing skin, and who doesn’t, try to incorporate the following foods into your diet. They’re packed with antioxidants, hydrating fats, and life-giving vitamins and minerals. One of the best ways to take care of your skin as you age is to pay attention to what you put in your mouth.
Table of Contents
Best Foods A Clear Complexion
1. Avocados
Avocados contain healthy fats, including monounsaturated fats – oleic and linoleic acids – that hydrate the skin and prevent dryness. This creamy fruit also contain antioxidants, including vitamins A, B, C, and E that protect against UV radiation, and free radical damage. The nutrients in avocados also aid in skin repair.
You can make a natural skin mask using avocados to nourish your skin. This mask is safe enough for those with dry, sensitive, or acne-prone skin. All you have to do is mash up one ripe avocado, and mix it with a little honey until it forms a paste. Apply it to your face, and leave on for 15 minutes. Do this once a week or so to rejuvenate your complexion.
2. Probiotic-Rich Fermented Foods
Most of us associate fermented foods with intestinal health, and that’s true, probiotic-rich foods support gastrointestinal health and the microbiome. When a food is fermented, the nutritional profile skyrockets. Fermented foods are also easy to digest, and they strengthen the immune system. These foods also promote beautiful skin because they aid in detoxification, balance hormones, and help the body assimilate nutrients.
There are a variety of fermented foods to choose from: Yogurt, kefir, creme fraiche, kombucha, tempeh, sauerkraut, and my favorite, raw cheese. If you’re brave, give Japanese natto, or Korean kimchi a try. Bubbies is famous for making a great-tasting sauerkraut. Kombucha is a popular ferment, and one that is gaining in popularity. You’ll need a scoby to make your kombucha. Watch the video below to learn how to make your own from scratch.
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3. Nuts And Seeds
Nuts and seeds are one of the best sources of healthy fat. They’re also loaded with fiber, and are one of the best snack foods out there. The fatty acids in nuts and seeds are anti-inflammatory, and contain B vitamins, magnesium, zinc, and vitamin E. Vitamin E is an antioxidant and helps to repair the skin. Zinc is important for many functions in the body, and plays a role in reducing acne.
I soak my nuts overnight in warm water to break down the phytates so they’re easier to digest. In the morning when they’re done soaking, I roast them in the oven on the lowest heat until they’re crunchy. You can sprinkle a little sugar and cinnamon on them, or coat them with butter and salt. Nuts are handy to take on the go. Walnuts, pecans, and macadamia nuts are my favorite, but I also like almonds and Brazil nuts.
4. Seafood
Seafood is a great source of protein, boasts an impressive nutritional profile, and is loaded with omega-3 fatty acids. There are all sorts of ways you can enjoy fish. Bake a salmon fillet for Sunday dinner, pack a tuna sandwich for lunch, throw some shrimp on your salad, or make a cozy clam chowder.
Among other nutrients, fish contains vitamin B12, which many people are low in, biotin for healthy hair, and vitamin D for healthy immune function. Fatty acids in seafood protect the skin against sun damage, help it retain moisture, and may even prevent acne.
5. Berries
Berries are full of antioxidants, are low-glycemic so they won’t imbalance blood sugar, and are delicious. Toss them in your morning smoothie, mix them in a salad, top off your granola, or pour some heavy cream over them for a nourishing treat.
Strawberries, blueberries, boysenberries, and raspberries all contain a fair amount of fiber so they’ll keep you full between meals, and help keep your digestive system running smoothly. Swap out high-calorie desserts for a bowl of colorful berries. Blood-sugar swings create inflammation in the body, and this shows up in the skin so finding alternatives to replace high-glycemic foods is a good way to keep your complexion glowing.
6. Healthy Oils
Healthy oils soothe the skin, make it softer and reduce dryness. Moisturizing oils include coconut oil, olive oil, avocado oil, and flaxseed oil. I also love macadamia nut oil. Coconut, avocado, and macadamia nut oils all have high smoke points so you don’t have to worry about them hydrogenating when cooking. I use olive oil for sauteéing on low heat, or mix it with red wine vinegar to make a zippy salad dressing.
Oils contain fatty acids, which hydrate, and protect against photo-aging and wrinkles. They’re also good sources of antioxidants, like vitamin E, that reduce swelling and inflammation. Coconut oil is an amazing topical moisturizer, and is purported to be good for acne, eczema, and psoriasis.
7. Dark Chocolate
Like many of the foods in this post, dark chocolate also contains antioxidants that fight inflammation and free-radical damage. This makes it an anti-aging food, which is great news for us chocolate lovers. There is a caveat however, you’ll want to eat chocolate that is at least 70% cacao, which means it’s low in sugar, and high in healthy fats.
Cacao contains flavonoids, phytonutrients that reduce collagen degradation and sun damage. Interestingly, cacao tops the ORAC scale, which measures a food’s antioxidant value. Dark chocolate also has a fair amount of magnesium in it, which is a mineral many people are deficient in. And because it’s quite bitter, a couple of squares is all you need.
8. Cruciferous Vegetables
Cruciferous vegetables are part of the Brassica family, and include broccoli, cauliflower, kale, cabbage, Brussel sprouts, turnips, and arugula.
These foods have an impressive phytonutrient content. Sulforaphane, a phytochemical, is plentiful in cruciferous vegetables, and has garnered attention lately in regard to broccoli sprouts, which are being used to prevent and treat cancer, including skin cancer.
Sulforaphane is a powerful antioxidant and anti-inflammatory that shares similarities with curcumin. It promotes detoxification, and combats oxidative stress. My favorite way to cook cruciferous vegetables is by steaming them. They’re also delicious roasted or eaten raw in salad. Or make a cauliflower pizza crust if you’re gluten-free.
9. Bone Broth
A list of foods for skin health wouldn’t be complete without mentioning bone broth. It’s one of the best food sources of gelatin. The nutrients in bone broth include amino acids, including proline, glutamine, and glycine that support skin and gut health, along with a line up of other wholesome nutrients. Bone broth, made from grass-fed bones, also contains GLA, a fatty acid that is unbelievable for skin disorders, like psoriasis and eczema.
Both broth is easy to make yourself or you can buy it online. This is amazing because high-quality bone broth hasn’t been available until recently. You can also supplement your diet with collagen and gelatin that mix easily into hot or cold liquids. This is the collagen supplement I use, or toss a scoop of bone broth protein powder in your smoothies.
10. Collagen-Boosting Foods Like Vitamin C
Vitamin C promotes the production of collagen, making it hands down, one of the most critical nutrients for skin health. It’s plentiful in many different foods, including berries, oranges, papaya, and kiwi fruit. This antioxidant vitamin is also found in green vegetables like broccoli, kale, and snow peas. Vitamin C is not only beneficial for the skin, but is vital for an optimally-functioning immune system.
Although, I try to eat vitamin-C rich foods, I also take a food-based vitamin C supplement to cover my bases. This is particularly important in the winter if you want to stave on colds and flu. I like liposomal vitamin C because of its superior absorbability. NutriFlair is a great brand.
Other Tips
If you have acne or are prone to breakouts, you’ll definitely want to cut out dairy. It’s the number one culprit when it comes to skin issues. Also, try to drink enough water to hydrate your skin, and remember that caffeine is dehydrating so take it easy on caffeinated soft drinks and coffee. Alcohol is also dehydrating and can disrupt blood sugar so limit your consumption.
Key Points
Skin care lotions and potions are awesome, but you’ll get more bang for your buck if you use them in conjunction with eating a nutrient-dense diet. Healthy skin is undeniably an inside job. If you’re struggling with dry skin, break outs, or an uneven complexion, start paying close attention to what you’re eating.
Ditch the inflammatory and high-glycemic foods in place of fatty fish, a steaming mug of bone broth, or a creamy avocado. Small changes do make a difference, and the changes you’ll notice in your skin will be amazing:)
Have you personally made the connection between a clear complexion and a healthy diet? Let me know in the comments:)
This is an informative and educative article. You have thoroughly put everything in perspective for anyone reading this post to understand the points. I am just getting to know food has to do with our complexion. These are some of the supplements I have taken severally but I don’t know they are my health secrets. Thanks for this eye opener.
Thank you for this life changing article.
Thank you Ola!
Hey! You are absolutely right. What we eat plays a major role in how our skin looks. Eating the right food makes one’s skin tone to look radiant irrespective of the age of the person. I didn’t know that fermented foods have all the qualities that help in bringing out healthy skin tone, especially yogurt.
The foods you listed that aid one in getting smooth and radiant skin tone, are great and well researched. I don’t know why, but seafood is my favorite.
Thanks for your wonderful article.
Yes, fermented foods are great for the skin’s microbiome. I love making kefir and kombucha. So sour tasty and hydrating!
Helpful tips to have a clear complexion! I find this article informative and interesting as I am enlightened with different food, for me to have a glowing clear complexion. I can say nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver. But what we eat also impacts another organ which is our skin. This great lists are wonderful good to go with list and they have past helpful results.
Thank you for reading and taking the time to comment!
Without a doubt, what we eat affects the radiance of our skin. I so totally agree with you on this one.
I have incorporated avocado into my diet for years now. After hearing about its benefits, I couldn’t help but add it to most of what I eat. A lot of moms around my block do compliment my skin radiance, and I always recommend for them to eat healthier foods, especially avocado and antioxidants rich food.
Regards
Yes, high-quality food is so crucial for clear skin. And aren’t avocados delicious?!
Thanks for sharing this article on top 10 foods for a clear complexion. It’s good to know that our skin complexion is a reflection of how our inner body system is. I eat lot of avocados and lately I just discovered that coconut oil is really beneficial to health when used for cooking. Today I discovered in your article that it also helps the complexion. This article is really loaded with the right information to for a clear complexion. I will share it around with friends. Good job.
Thank you. I eat a lot of avocados and coconut oil, both amazing for a radiant complexion!
I absolutely love what I read in this insightful article because it is full of great information. This is fascinating and interesting to me. My friends eat well and it’s working for them
The avocado mask looks great. I will give it a try. I hope it works for me. Thanks for the insights.
Best regards!
Thanks for reading!
Your food looks so yummy. It includes everything I like and yes I agree with you that they really are good for our health. I eat them regularly, I feel healthy and I also always stay slim. I am sure the foods help me. After getting married, I helped my husband eat the same foods you mentioned (not the same dishes, but same ingredients), and it works for him too.
I will always eat them because they are delicious and healthy. Avocado and all kinds of berries have antioxidants and reduce belly fat too. There is one thing I never knew is that dark chocolate contains antioxidants. It is not my favorite thing, but I will have it if it is good.
Thank you for letting me know about this information.
Hi Mary,
It sounds like you have a wonderfully healthy diet. Good for you, and your husband is lucky to have you. The foods that keep you skin glowing also keep you thin. Yay!
Hi Holly,
I really appreciate this post on the top 10 foods for a clear complexion and younger-looking skin. I was pleased to see that many of these foods are part of my regular diet and I will now make a conscious effort to introduce others. My complexion is reasonably clear but as I’ve aged my skin has dried out, and there is noticeable sun damage. So, it’s increasingly important to pay closer attention to skincare. I’ll definitely be trying a mask of avocado and honey. Thanks for the useful info!
Thanks for reading Linda. I’m happy to hear you’re already eating these foods and that your complexion is clear!
Nutrition is the new smart.
Your skin is the ambassador of your inner health. I loved all the important nutrition that the blog provides.
Nourshing yourself with 8 glasses! of water will add to your healthy skin. You can eat the healthiest food on the planet but it does not get translated to health benefits if it is not digested, then absorbed. Water helps digestion.
Exercise adds to the glowing skin and so also is enough sleep.
Quitting caffeine and smoking and reducing consumption of alcohol have been recommended by dermatologists for a glowing complexion.
Some of the suggestions might not be exactly the diet but they come under glowing skin.
I enjoyed reading this blog, especially the ease of making Kombucha. The skin microbiome needs food and they can benefit from this prebiotic.
Yes, getting enough water is important to hydrate the skin. Smoking is horrible because it causes free radical damage, and caffeine is dehydrating. And kombucha not only tastes good, but is wonderful for the microbiome, both in the GI tract and on the skin.
Thank you for reading!
Thank you for sharing ¨The Top 10 foods For A Clear Complexion¨. I take note of your 10 food for a clearer complexion, but I would simply add that following a dairy-free diet does wonder to your skin. People may adopt this kind of diet for a variety of reasons, however more recently it´s become associated with helping to clear up skin.
¨It is generally largely known that in a subset of patients, a dairy-free diet certainly improves their skin..¨. Dr. Firas Al-Niaimi, consultant cosmetic dermatologist at Skin tells the Huffington Post, UK. Numerous studies have found links between cow´s milk and skin problems.
Taking this information into account, a dairy-free diet seems like a promising alternative for those on a quest for clearer skin
I totally agree with you. Following a dairy-free diet is essential for people who have acne or are prone to breakouts. Thanks for your comment.
This is a great article. I have been able to learn how avocado through its monounsaturated fats, oleic and linoleic acids can help in keeping the skin hydrated. Could also learn that probiotics like yogurt is rich in nutrients which can improve our immune system. Also the essence of nuts and seeds in maintaining healthy fat in the body. Learning about how bone broth nutrition can help our skin against disorder, is, as a matter of fact, a joy to me.
However, I will not wait until I advance more in age to start optimizing these food sources for clear complexion as outlined in this article. Beautiful article.Thanks for sharing.
Thank you for reading!
Holly,
Thanks for sharing this important article. Foods that help us to get smooth, radiant, and younger looking skin. I was really in need of this information. The previous couple of months I am having some issues with my skin. It was looking like my grandma’s. I think dryness was the trouble, if I name my problem.
For this reason while I was looking for an advice or kind a solution and found your article.
Thanks again for sharing. According to you I hope that, “Avocado” will help me to prevent my problem of dryness.
Thank you. Glad my article helped you!