Eat for Beauty | 15 Super Foods for Clear Skin

Updated on November 7, 2015
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.

Are you getting wrinkles and fine lines?

Turn back the hands of time with 20 antiaging foods!

Is your skin pale, dull and tired?

Add more lustre by eating these top 10 foods for glowing skin!

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 cheeseburger and fizzy drinks. They say what you eat is what you are and this is 100 per cent 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.

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 causes pus filled acne.

2. Green Tea Containing as many as 200 bio active 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 kaempherol 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 skin, thereby helping to clear up rough, pimply skin. These healthy oils also reduce blemishes on 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 don’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 production of sebum. Too much sebum leads to acne break outs. Brown rice also contains selenium, which helps maintain the elasticity of 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 black heads 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 a 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 mono saturated 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 skin, promoting clear skin.

Photos sourced from freedigitalfotos.net & Wikimedia commons. All photos edited by healthmunsta.

Questions & Answers

    Comments

      0 of 8192 characters used
      Post Comment

      • healthmunsta profile image
        Author

        healthmunsta 4 years ago

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

      • profile image

        nazfar 4 years ago

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

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, bellatory.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://bellatory.com/privacy-policy#gdpr"

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)