Eat for Beauty: 15 Super Foods for Clear Skin

Updated on November 18, 2019
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I love discovering and sharing DIY beauty tips, especially all-natural solutions that you can easily make at home.

Eat your way to clear skin! Here are the top 15 foods you should add to your daily diet for clearer looking skin.
Eat your way to clear skin! Here are the top 15 foods you should add to your daily diet for clearer looking skin. | Source

Looking in the bathroom mirror only to see a bulbous pimple comfortably sitting on your chin is definitely off-putting first thing in the morning, but it doesn’t need much explanation when your daily lunch menu is composed of a cheeseburger and fizzy drinks. They say what you eat is what you are, and this is 100 percent true.

Feed your skin by eating nourishing vitamin-rich foods, and your skin will literally glow with health. But nowadays, most people grab their lunch from fast-food restaurants or order a pizza for dinner. Fast foods are filled with high carbs that cause toxin build-up in our bodies leading to pus-filled breakouts.

If you want clear skin, then you have to start working from the inside-out. Nourish your skin by eating foods for clear skin. Here is a list of 15 amazing foods for clear skin that you can add to your daily diet:

Broccolli & Green tea - Foods to eat for smooth clear skin.
Broccolli & Green tea - Foods to eat for smooth clear skin. | Source

The Best Foods for Clearer Skin

1. Low-Fat dairy

Dairy products such as skim milk and low-fat yogurt, are especially rich in vitamin A which is essential for skin regeneration. Low-fat yogurt contains live cultures that have anti-bacterial properties that fight off bacteria that cause pus-filled acne.

2. Green Tea

Containing as many as 200 bioactive compounds, including polyphenols that contain flavonoids that contribute to healthy clear skin, this anti-oxidant rich tea is very beneficial for skin health. Green tea contains catechins which are natural antibacterial agents that destroy acne-causing bacteria. The potent anti-inflammatory properties of green tea help reduce red swellings caused by acne. Drink at least one cup of steaming green tea and view your skin’s progress as it clears up, becoming vibrant and glowing.

3. Broccoli

This dark green veggie has a rich content of antioxidants and is high in folate, fiber and vitamin A. Broccoli also has powerful anti-inflammatory, antioxidant and anticancer properties as well. A particular flavonoid known as kaempferol helps reduce inflammation that can be caused by acne breakouts. Steaming and baking are the best ways to eat this cruciferous vegetable.

4. Fish

Cold-water fish such as salmon, mackerel and sardines are rich in omega 3 fatty acids. Omega 3 fatty acids have potent anti-inflammatory properties that reduce inflammation and pain caused by acne on the skin, thereby helping to clear up rough, pimply skin. These healthy oils also reduce blemishes on the skin caused by acne flare-ups.

5. Brown Rice

Lay off white rice and start consuming brown rice, full of dietary fibre. Brown rice is digested more slowly by the body and therefore, doesn’t lead to sudden spikes in insulin level in the blood. White rice, as well as other highly refined foods such as white bread, cause spikes in blood sugar, inducing the pancreas to produce more and more insulin to bring the sugar levels to an optimum level. In the process, the insulin produced sends signals to the oil (sebaceous) glands on our skin to increase the production of sebum. Too much sebum leads to acne breakouts. Brown rice also contains selenium, which helps maintain the elasticity of the skin and reduce inflammations.

What foods to eat for clear and beautiful skin? Pomegranate and brown rice are on the list!
What foods to eat for clear and beautiful skin? Pomegranate and brown rice are on the list!

6. Pomegranates

Rich in anti-oxidants including a flavonoid known as anthocyanin, pomegranates are excellent foods to eat for clear skin. Anthocyanin, which is responsible for their vibrant color, promotes optimum cell turn over which prevents clogged pores and also stimulates cell regeneration.

7. Walnuts

They are rich in essential fatty acids, also known as EFA, these nuts are very nutritious and provide numerous skin health benefits. The essential fatty acids are somewhat similar to omega 3 fatty acids and are good for dry skin and people suffering from eczema.

8. Blueberries

These delicious berries are a powerhouse of nutrients including vitamin C which is responsible for cell repair and tissue growth. Blueberries also contain powerful antioxidants that fight off free radicals, which steal oxygen from healthy skin cells, causing dull and unhealthy skin. Next time you have a fruit diet, remember to add these juicy berries to your breakfast menu to enjoy clear and healthy skin

9. Beetroot

Purple and dark pink veggies contribute a lot towards healthy and clear skin. This purple root contains vitamin E, A as well as potassium, calcium and magnesium that are essential for epidermal growth and repair.

10. Kale

A rich source of vitamin C, K, A and copper. Vitamin C aids in the production of collagen which is needed for strong and healthy skin. Vitamin K wards of cancer by fighting off free radicals and the sulphur content helps protect skin from harmful UV rays. The mineral copper aids in melanin synthesis.

What foods should you eat for clearer looking skin? Avocado and Garlic contain important vitamins and nutrients that can clear complexion!
What foods should you eat for clearer looking skin? Avocado and Garlic contain important vitamins and nutrients that can clear complexion!

11. Grapefruit

Grapefruit has unique bioflavonoids that promote healthy clear skin. Grapefruit contains a phytochemical known as naringin which reduces toxins in the liver, leading to healthier skin. The skin is made up of collagen, which produces keratin, a fibrous protein making the outer layer of the skin. Grapefruit is rich in vitamin C, which is necessary for collagen production.

12. Carrots

These orange underground stems are rich in vitamin A which prevents overproduction of cells at the surface of the skin. This leads to a lot of dead cells floating on the upper layer of the skin, causing clogged pores and hence leading to blackheads and acne breakouts.

13. Garlic

Garlic has powerful antifungal, antiseptic and antibacterial properties that help bust acne from within by destroying the acne-causing bacteria. Add garlic to your curries and soups to benefit from the skin benefits of garlic.

14. Sweet Potatoes

Although they have high natural sugars, sweet potatoes have a low glycaemic content and so are excellent foods for clear skin. Sweet potatoes that are of the yellow or orange colour also have a high beta carotene content, which is converted to vitamin A in the body. Vitamin A promotes cell renewal, thereby promoting healthy clear skin.

15. Avocado

Although some people stay away from avocados because of its fat content, avocado is actually very good for maintaining healthy moisturized skin. This creamy food is rich in healthy monosaturated fats and vitamin E that feeds and nourishes the skin, making it vibrant and glowing. Avocados are also a rich source of flavonoids, antioxidants and carotenoids that replenish and moisturize dry and unhealthy looking skin. It also contains anti-inflammatory properties that reduce painful red swellings on the skin, promoting clear skin.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


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    • healthmunsta profile imageAUTHOR


      6 years ago

      Thank you, nazfar! Gotta hang on to green tea, mate!

    • profile image


      6 years ago

      awesome article. green tea for skin too. will hang on to green tea then.


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