In the last three years or so, the skincare industry has seen a boom as more and more people have not only started learning how to better take care of their skin, but also taken the time (and money) to invest in having better, smoother and clearer skin. Now, the internet is filled with millions of blog posts and videos with people telling you how to better take care of the largest organ in your body and suggesting what lotions, cleansers, toners, serums, oils, etc. to have acne free and supple skin. While this information is all good, what many of us tend to forget is that while topical skincare solutions are great, sometimes the problem comes from within. What we eat and drink can also adversely affect the look and texture of our skin – which means that to have gorgeous skin all year round, you have to also take note of what you put into your body as much as what you put on it. If you are looking for foods for clear skin, then you are in the right place. In today’s article, we shall be taking you through some of the best healthy foods for clear skin as well as notifying you on what foods to avoid for clear skin and avoiding acne.
Before getting into the best foods for healthy skin, it is best to first understand why your skin is suddenly breaking out – or if you’ve had bad skin for a while, what could be the underlying cause. Here are some habits and triggers that can cause an acne breakout.
Do not pop your pimples or apply a lot of makeup to your face to try and hide the bumps – both these options actually make the problem worse.
When it comes to what foods to avoid for clear skin, research shows that foods with a high glycemic index should be avoided by anyone who does not want to break out. If you already have acne, avoiding these foods is also a good idea as they will worsen your acne (11, 7).
Such high glycemic foods that can trigger an acne breakout include overly processed options like:
Dairy is also another food group that can cause acne in some people (21). The American Academy of Dermatology theorizes that some hormones found in milk and other dairy products cause inflammation inside the body while leading to clogged pores and acne (4).
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Now that we know the habits and dietary mistakes that can lead to breakouts and acne, what foods are good for clear skin? Here are some food groups that you can add to your diet to ensure that you are doing the best to achieve youthful, glowing skin.
Some common examples of fatty fish include mackerel, tuna, trout, herring, salmon, sardines and anchovies. While these fish are known for their benefits in reducing inflammation and potentially lowering the risk of heart disease, cancer, and arthritis, they can also help fight against acne, specifically due to omega 3 fatty acids.
Several studies have supported this theory:
A diet high in leafy greens is recommended not only because they are packed with nutrients, but also because they are low in calories. They also have multiple health benefits like reducing the risk of obesity, heart disease, high blood pressure and mental decline (13). Leafy greens are also high in vitamins A, C and E, which according to a study published in 2020, are great for improving skin elasticity, preventing dry, flaky skin, and fighting against inflammation (8). Leafy greens include kale, arugula, bok choy, collard greens, Swiss chard, and mustard seeds among others.
Cruciferous vegetables are known to have the phytochemical compound sulforaphane. According to a study published in 2019, this chemical compound can help prevent aging as well as neurodegeneration. While all cruciferous vegetables (e.g. cabbage, cauliflower and brussel sprouts) have this compound, broccoli seems to have the highest amount of it (18).
These include examples like pumpkin seeds, cashews, beef, turkey, quinoa, lentils, and seafood such as oysters and crab. This nutrient is mostly utilized by the body to help build your immune system, improve your metabolism and improve wound healing.
It can also help treat and manage acne issues. According to one review published in 2020, people who had lower zinc levels in their bodies and treating them with this nutrient helped decrease the number of acne inflammatory papules (16). In an older study published in 2014, researchers found that people with lower blood zinc levels had more severe acne than those who had more levels (5).
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According to a 12-week study published in the Journal of the American Academy of Dermatology, consuming more lean protein could actually help you fight against acne and give you clear skin. At the end of the study, researchers found that the male study participants who ate more lean protein had not only lost weight but also had less acne lesions than the other group (19). Examples of lean protein sources include turkey, chicken, fatty fish, as well as plant protein like beans, soy products and lentils.
Low glycemic foods are considered clear skin friendly as they do not spike blood sugar levels when consumed/while being digested. According to the American Academy of Dermatology, one study found that after switching to a low glycemic diet, 87 percent of the study participants noticed that they had less acne, while about 91 percent of them reported needing less acne medication (4).
Eating more plants as a part of your diet could also help you achieve clear skin. One study review published in the Journal of the Academy of Nutrition and Dietetics stated that plant-based foods are rich in bioactive compounds, including vitamin C, vitamin E, beta carotene, polyphenols, and phenolic acids, which can contribute to oxidant defense, lower inflammation, and promote structural support of the skin (14).
Some examples of low glycemic and plant based foods that you could add to your diet include whole grains, legumes, fruits like apples, bananas, berries, and oranges, vegetables like carrots, tomatoes, cucumbers and leafy greens.
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Some foods for clear skin that you can have at breakfast include egg whites, whole wheat bread, nuts, as well as fruits such as bananas and berries.
Contrary to popular belief, your body doesn’t need any extra help detoxifying itself. It already does this through the liver, feces, urine, and sweat. As long as you eat the above mentioned foods, drink more water and take care of your skin by using any prescribed acne medication, do your skincare, keep your pillow cases clean, and be patient with yourself and skin, you will very likely be rid of your acne over time.
Your diet matters just as much as any topical acne care product and thus watching what you eat as well as adding more of the above mentioned foods for acne is very important for any skincare journey. Also, always be sure to keep yourself and surroundings clean, drink more water, do not pop your pimples, and do not be scared to visit a dermatologist if you are unsure of how to treat your skin and its problems.
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