Clear up your own skin with some simple diet changes.

By Prev Info - October 18, 2022

Skin-Clearing Diets

You don't have to spend hundreds of dollars on expensive facial care products to have glowing, healthy skin. Proper diet and nutrition are essential in nourishing the body's largest organ, the skin. With a few changes to your current diet, you can say goodbye to blemishes and hello to clear, vibrant skin.

Skin-Clearing Diets


Packed with antioxidants and cancer-fighting properties, green tea is also a powerful pimple fighter. Green tea contains the polyphenol epigallocatechin gallate, or EGCG. EGCG is also a powerful anti-inflammatory and prevents blemishes from popping up on your face. Dark leafy greens, sweet potatoes and squash all contain the antioxidant beta-carotene. Your body converts this antioxidant into vitamin A, which assists the turnover cycle of cells, leaving the skin smooth and shining. Try to eat 3 cups of these foods each day.

Vitamin C

Foods such as oranges, strawberries, red peppers and broccoli provide the body with the essential nutrient vitamin C. This essential vitamin not only fights off sickness but also supports the production of collagen in the skin. Collagen is a group of proteins in the skin that, when fed with vitamin C-packed foods, prevent the look of fine lines and wrinkles. Try to include two servings, or 2 cups, of these foods each day to support your collagen production.

Vitamin E

Another key component for protecting your skin is vitamin E. Acting as a sunscreen, vitamin E can actually block harmful UV rays from the sun. Your hair, fingernails, toenails and skin need high amounts of vitamin E to stay healthy and glowing, since their surfaces are largely supported by this vitamin. Eat foods such as mustard greens, Swiss chard, spinach and sunflower seeds to get your daily amount of vitamin E. Just 2 tablespoons of sunflower seeds will provide you with your daily dose.

Healthy Oils

Omega-3 fatty acids not only support the body's joints, they also provide moisture to dry skin and prevent blemishes from occurring. You can find this essential oil in cold-water oily fish such as salmon, anchovies and mackerel. You can also take fish oil supplements, which provide your daily doses in one quick pill. Nuts and legumes also provide essential oils for a blemish-free face.

Foods to Avoid

Avoid refined grains, refined sugars, milk and vegetable oils to keep your skin looking healthy. Sugars especially spike your blood sugar, which forces the body to create insulin and hormones to bring it down again. These hormones cause your sebaceous glands to clog your pores and cause inflammation. Milk has similar effects on the skin. Lastly, avoid foods containing high amounts of sodium. These foods dry out the skin, causing it to be flaky and easily irritated.



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