Foods for Clear Skin

Food and skin are closely related. There are specific foods for clear skin just as there are specific foods that cause acne. Our diet reflects on our skin whether we like it or not. For many people, their diets are packed with foods that are bad for skin. High-glycemic foods such as french fries, breakfast cereal, white bread, and soda cause insulin levels to spike.

Insulin affects all the other hormones in our body including the male hormone androgen, which is the hormone primarily responsible for acne.

When insulin levels spike, androgen levels increase and
the result is an overproduction of sebum within the skin.
As described on the page What is Acne? , the end result of this process is often breakouts and acne.

In addition, what we don’t eat may prove equally problematic for our skin. Studies show that Americans do not get enough fiber, zinc, and vitamin B6, all of which can help prevent and reduce acne. And the large majority of US adults fail to reach the suggested seven to nine servings of fruits and vegetables per day. The result is that our bodies can lack blemish-blocking vitamins and antioxidants.

Additionally, many people do not consume enough omega-3 fatty acids. Omega-3s can be found in salmon, walnuts, pumpkin seeds, and flaxseeds and are a natural anti inflammatory. Since inflammation is a big component of acne skin issues, a shortage of omega-3s is especially bad for those with acne prone skin.

On the bright side, if you can commit to adding some foods for clear skin into your diet, your complexion and skin issues can improve quickly and dramatically.

*So what's the best food for skin health?

Top 5 Foods for Clear Skin :


  1. Avocados
    Rich in vitamin E, potassium, and sulphur. They are also high in healthy fats, which help keep skin moisturized, plump, and youthful.

  2. Green leafy vegetables
    Packed with antioxidants and inflammation-fighting nutrients. Most green leafy vegetables also contain lots of fiber, which can help balance insulin levels.

  3. Berries
    Very rich in vitamins and minerals such as zinc and vitamin C. Berries generally help the body create collagen which makes the skin supple and smooth. Berries (especially blueberries) are packed with antioxidant compounds that are very effective in neutralizing damaging free radicals (which lead to skin cell damage and premature skin aging).

  4. Brazil nuts
    Loaded with many minerals, particularly selenium. Brazil nuts help protect the skin from the sun's UV rays. They also help keep the skin hydrated. Eat them raw and don't eat more than about six per day because nuts can be an acid-forming food.

  5. Pumpkin seeds
    Very high in zinc, B vitamins, vitamin K, magnesium, and manganese. Pumpkin seeds are also loaded with omega 3 and 6 essential fatty acids which help with hormone balance, brain function, and skin health. Eat them raw, unroasted unsalted.

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