Best Foods for Clear Skin

Whether it’s acne and pimples or under-eye bags and wrinkles, your skin is pretty vulnerable to a whole lot of conditions. This can be incredibly disheartening because your skin tone and complexion are perhaps your most defining feature and you certainly don’t want to be defined by a zit on your nose. Fortunately, your skin health isn’t completely out of your hands.

When it comes to skin care, we usually turn to a wide range of cosmetics, from ‘nourishing’ moisturizers to ‘anti-aging’ serums. In truth, nothing truly nourishing or nutritious comes out of a bottle, unless of course, we’re talking about high-quality, bioavailable nutrition supplements. This is particularly true with skin care because a healthy diet can do a lot more to promote clear glowing skin. Here is a list of foods for clear skin that you can add to your clear skin diet.

The Best Foods For A Clear Skin – Diet Plan

Fatty Fish

Fatty fish like salmon and mackerel aren’t just heart-healthy, they’re also great for your skin. Including such fish in your diet will give you a good dose of omega-3 fatty acids, which are vital for healthy skin. Because of proven anti-inflammatory properties, omega-3 fats can also relieve skin conditions that involve inflammation (1).

Additionally, these fish are an excellent source of protein, vitamin E, and minerals like zinc that are needed for healthy skin. In case of a deficiency, you can also consume high strength fish oil capsules.

Prebiotics & Probiotics

Prebiotics, as the term suggests, are foods that come before probiotics. These foods contain a type of fiber, called prebiotic fiber, that is good for the gut to flourish. Eating foods like garlic, asparagus, and leeks will help strengthen the gut microbiome. Probiotic foods like yogurt, kefir, and miso can then do their job, improving gut health and the balance of gut bacteria.

This helps promote clear skin and may even relieve some skin disorders. Research shows that the gut microbiome has an impact on inflammation and digestion, which ultimately shows in your skin (2).

Nuts & Seeds

Almonds are one of the best vegetarian sources of omega-3 fatty acids, as well as zinc, antioxidant Vitamin E, and selenium. They’re also a good source of biotin, which plays a critical role in the growth of hair and skin cells. Similarly, sunflower seeds are regarded as one of the best foods for clear skin because of their high Vitamin E and biotin content. However, it can be tough to get enough biotin from your diet alone, which could make biotin supplementation advisable.

Cooked Tomatoes

Collagen is a structural protein that binds cells together, perhaps most importantly in your skin. Increasing your intake of tomatoes can help to boost collagen production, giving you youthful and clear skin because of its high content of lycopene. This has also been demonstrated in studies, with tomato consumption also increasing protection against sun damage (3).

To truly enjoy the benefits of tomato for skin, you should cook tomatoes lightly as this improves the bioavailability of lycopene.

Dark, Leafy Greens

Yes, all those dark leafy greens that your mom tried to get you to eat should be part of your clear skin diet plan. That includes spinach, kale, fenugreek, and so on. These veggies are some of the best vegetarian sources of iron, vitamins A, B, and E, folate, and other minerals.

Aside from immunomodulatory benefits, these foods contain an abundance of phytochemicals like beta-carotene and chlorophyll that protect the skin from free radical damage.

Green tea

Green tea may be most famous for its purported weight-loss benefits, but it’s also great for your skin. Catechins in green tea exhibit powerful antioxidant effects, protecting the skin against sun damage and aging. Studies show that green tea consumption can not only reduce sunburn, but can also enhance skin moisturization, thickness, and elasticity (4).


The general health benefits of soya are closely tied to isoflavones that can mimic or block estrogen, the female hormone. There is still a lot of speculation as to whether all of the effects are good or bad, but when it comes to skin care there’s little doubt.

Some studies have found that the intake of soy isoflavones can reduce wrinkle formation in middle-aged women within 8 to 12 weeks (5). Similarly, it was found to relieve skin dryness and boost collagen levels in post-menopausal women (6).


1. Which fruit is good for skin glow?

Citric fruits are regarded as some of the best foods for skin health because of their high vitamin C content. Vitamin C strengthens the immune system and also supports collagen, helping keep your skin smooth and supple.

2. What helps clear skin fast?

There’s no magic pill to give you clear skin overnight, but adopting a consistent diet and lifestyle changes will yield results over time. If your skin is dehydrated or dry, simply drinking water and increasing fluid intake from fresh fruits and veggies should offer quick relief.

3. What can I drink to clear my skin?

Green tea is one of the best beverages for skin health as it is a rich source of catechins that exhibit antioxidant effects. This means that it can protect against sun damage and the effects of aging.

4. What food causes acne?

Sugar is regarded as the worst offender when it comes to acne. This includes natural sugar from high glycemic foods as well as added sugar in chocolates, juices, and other processed foods.

5. Is coffee bad for my skin?

Coffee may not be a cause for skin conditions like acne, but it can exacerbate them. As a stimulant that raises cortisol levels, it can trigger increased sebaceous oil production, which puts you at greater risk of acne.

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