Here’s What You Need To Eat To Help Clear Up Your Skin

July 25, 2019

Our skin is a reflection of what we decide to put inside our bodies. And whether we like it or not, our diets, can occasionally determine if we wake up with a new pimple friend or a hydrated glow. While getting acne every now and then is normal (because we can’t completely control our epidermis), our skin could be indicating that’s something’s not right inside our bodies.

According to Mayo Clinic, there are four main factors that cause acne – excess oil production, hair follicles clogged by oil and dead skin cells, bacteria, and the excess activity of a type of hormone. However, certain dietary factors, like dairy and chocolate, can worsen it.

Of course, not everyone experiences the same reaction when eating certain foods. Rather than just doing what everyone else is doing, it’s important to listen to your body and talk to a nutritionist or dermatologist if you believe you’re getting pimples because of the food you’re eating. However, if you’d like to terminate your acne situation ASAP before you head to the doctor’s office, scroll below to see what kind of foods you may want to consider adding to your diet for clearer skin.

1. Low-Glycemic Foods

Sorry, fries. It’s not me, it’s you.

Yes, those potato chips and fries are super delicious. But they could be the culprit for your bumpy new friends. The American Academy of Dermatology indicates that low-glycemic foods, such as fresh vegetables, steel-cut oats, and beans, can help get rid of your acne. Apparently, they eliminate those blood sugar spikes, which, you guessed it, causes inflammation in your body.

2. Omega-3-Rich Foods

Fish all day

Fatty acids are your best friends. Not only will they help your brain feel at its best, but they’ll keep acne at bay. According to Medical News Today, omega-3 fatty acids can help reduce inflammation and improve systems of acne. But what kinds of foods should you consume? Opt for salmon, navy beans, pastured eggs, and kale.

3. Complex Carbohydrates

More grains, less problems.

Ah, yes, while white bread is our life source, it’s not really the healthiest thing to eat on the planet. Plus, it can wreak havoc on our skin. Instead of reaching for that bread and butter combo, Healthline suggests adding complex carbohydrates, like whole grains, legumes, and unprocessed fruits and vegetables to your meals to help get rid of acne.

4. Zinc

Pumpkin seeds = beautiful skin

Healthline also says that zinc is your best friend when it comes to getting rid of pimples. Foods like pumpkin seeds, cashews, beef, and lentils are great to eat. According to a study that was published in the BioMed Research International JournalTrusted Source, the zinc that’s inside of these foods can aid in the development of your skin as well as the regulation of your metabolism and hormone levels, which also causes acne.

5. Vitamins A And E

Give us all the vitamins, please.

If you want your acne issues to go away, you may want to keep your vitamin A and E levels up, according to a study that was published in the Journal of Cutaneous and Ocular ToxicologyTrusted Source. Without these two essential vitamins, your skin can become inflamed, which can cause even more acne to appear.

6. Healthy Fats

Soft skin is just around the corner.

According to a Byrdie article, Farah Fahad, a dietician and the founder of The Farah Effect, says, “Healthy fats are great for your skin, your heart, your brain, and your hormones.” Why? Well, healthy fats are known to reduce inflammation and keep skin moisturized. Uh, a built-in moisturizer? Yeah, count us in.

7. Probiotics

Good bacteria is key.

How your gut is balanced can determine your mental and physical health. According to Byrdie, certified holistic nutritionist, Elissa Goodman, says, “Your skin is your largest organ and largest eliminator of toxins. By supporting digestion with probiotics, toxins are more likely to break down in the liver before they accumulate and overwhelm the skin.” While taking pills are an easy way to get your probiotics, Goodman also suggests eating fermented veggies, like kimchi and kombucha, to help balance your gut.

8. Berries

Sweet and healthy

Hopefully, this is something you’re already including in your diet because… who doesn’t like berries? While these kinds of fruits can satisfy your sweet tooth, they’re also known to be packed with high antioxidants and nutrients, which will help fight inflammation and aid in further free-radical damage, according to Healthline.

9. Turmeric

Eat this spice up!

Turmeric is a key ingredient in killing inflammation. Healthline notes that the richly-colored spice can provide a healthy glow due to its antioxidants and anti-inflammatory components. However, if you don’t prefer the taste, you can use turmeric as a face mask. Just be careful not to leave it on for too long, as it can possibly stain your skin.

10. Green Tea

Get that green, baby.

Whether you’re #teammatcha or #teamlooseleaf, if you drink green tea you can expect it to do wonders for your skin. This magical drink can slow down DNA damage, stop inflammation, and protect against sun damage. Just try to stay away from using copious amounts of sugar, which is known to cause inflammation.

11. Broccoli

Eat your vegetables.

What healthy properties doesn’t this green veggie have? Just to start, broccoli has antioxidants, vitamin C, and indole-3-carbinol. Indole-3-carbinol is known to help balance hormones, and vitamin C can help produce collagen. Combine those properties with antioxidants’ refreshing power, and you have yourself a trifecta of health benefits you simply can’t ignore.

12. Low Histamine Foods

Allergies can cause problems too.

When you’re body experiences high amounts of stress, it releases histamines, which can cause certain reactions like hives. However, some foods have their own histamines. Removing those foods from your diet, though, can stop your skin from breaking out. Instead, opt to include eggs, coconut milk, and all fruits and vegetables into your diet for better-looking skin.

13. Aloe Vera

Eat it up.

While you can use aloe vera topically to heal your skin from all those nasty summer sunburns, you can also digest it to absorb all of its amazing benefits. In fact, a Well+Good article mentions that when you consume aloe vera, you can expect the production of your collagen to increase. That does wonders for your skin.

14. Parsley

This leafy green provides a powerful punch of skin benefits.

Let’s be honest. Most of us would never guess that parsley is a wonder-food for the skin. But between being a powerful detoxification aid and antioxidant, this little leafy green does a lot of heavy lifting. But that’s not it. According to Parsley Health, the herb can also lower TNF-alpha, which is “an inflammatory molecule that’s involved in psoriasis and eczema.”

15. Brazil Nuts

Keep this food with you at all times.

Yes, almonds are packed with vitamin E. But Brazil nuts are loaded with selenium. A study found that this selenium mineral acts as an antioxidant and has anti-inflammatory effects. Plus, it provides benefits for the health of your immune system by reducing oxidative stress, which in turn, reduces inflammation.