20 Foods Scientifically Proven to Clear Up Your Skin

The idea that inner beauty plays a significant role in one's physical appearance holds true. Your diet greatly impacts the condition of your skin, hair, and nails. To achieve a glowing complexion, lustrous hair, and sturdy nails, you must prioritize your food choices. Adopting healthy eating habits is essential for maintaining good looks, and more people are recognizing the correlation between diet and appearance. Consequently, people are moving away from superficial solutions and prioritizing sustainable approaches that address the root cause. Therefore, if you desire to improve your appearance, you need to start by modifying your eating habits. To assist you in the first step of skincare, we have compiled a list of the most beneficial foods that promote healthy skin.

1. Probiotics

Dr. Whitney Bowe explains that a deficiency of probiotics in one's diet or consuming improper types of food can cause a reduction in digestion speed and lead to a change in the bacterial environment of the gut. She further simplifies it by saying that an inflamed gut results in inflamed skin, and to heal the skin, one must first heal the gut. To increase probiotic intake in your diet, Bowe suggests adding kombucha, sauerkraut, pickled foods, yogurt with live active cultures, kefir, and miso.

2. Prebiotics

Dr. Whitney Bowe suggests that incorporating prebiotics into your regular diet is another method to promote a healthy gut, which ultimately leads to clear and healthy skin. Prebiotics act as a fertilizer for the beneficial bacteria in the gut, according to Bowe. She recommends including garlic, leeks, dandelion greens, and asparagus in the diet, as they are excellent sources of prebiotic fiber. They help in nourishing the beneficial flora and improving the gut microbiome's overall health.

3. Low-Glycemic Index Foods

Dr. Whitney Bowe states that consuming high-glycemic foods, such as refined carbohydrates, white pasta, white bread, pretzels, bagels, and cookies, can cause inflammation and specifically trigger acne. She further points out that randomized controlled trials have shown that substituting some of these high-glycemic index foods with low-glycemic index foods like chicken, pasteurized eggs, vegetables, quinoa, steel-cut oatmeal, sweet potato, and brown rice can aid in acne clearance.

4. Non-Dairy Milk

Although non-dairy milk options may not have a direct effect on skin clearing, substituting dairy milk with an alternative option could significantly improve acne breakouts. Dr. Whitney Bowe explains that studies have linked acne with skim milk and dairy milk, possibly due to the presence of whey and casein in dairy. However, she clarifies that it is unnecessary to give up dairy entirely to achieve clear skin. Bowe suggests that yogurt and cheese are not associated with acne since they contain prebiotic benefits that counteract the dairy's negative effects. In other words, choosing yogurt over skim milk is a better option.

5. Berries

Berries such as blueberries, blackberries, cranberries, and goji berries are abundant in nutrients and high in antioxidants. These antioxidants possess anti-inflammatory properties that aid the body in self-healing while protecting against additional free-radical damage, which has positive effects on the skin. Dr. Maiman explains that berries contain vitamin A and vitamin C, as well as ellagic acid, which appears to be the primary antioxidant in this food group responsible for their skin-related advantages.

6. Leafy Greens

Dr. Maiman explains that leafy greens such as spinach, kale, collard greens, broccoli, and Brussels sprouts are rich in antioxidants and vitamins, providing several benefits for the skin. These vegetables are a great source of vitamin A, which helps prevent dry and flaky skin, vitamin C, which repairs sun-damaged collagen and elastin, and vitamin E, which aids in inflammation reduction. Additionally, leafy greens also contain folate, which is essential for DNA repair.

7. Turmeric

Turmeric has impressive anti-inflammatory properties and has been known to enhance the immune system and support brain function. Consuming it can help soothe inflammation and protect skin cells from free radicals. For best results, consume turmeric with warm water to promote a balance in the skin's natural flora.

8. Eggs

Egg yolk has become a popular ingredient in Korean beauty trends for a good reason. It is known to nourish and calm the skin while supplying vitamin A for skin repair purposes. Therefore, egg yolk is considered beneficial for skincare.

9. Brazil Nuts

Brazil nuts are an excellent source of selenium, a potent antioxidant that aids in shielding the skin from free radicals. Additionally, studies suggest that selenium can help to clear the skin, reducing the risk of breakouts and minimizing acne.

10. Citrus Fruits

Dr. Maiman highlights that citrus fruits are abundant in vitamin C, a robust antioxidant that aids in accelerating cellular turnover, battling against inflammation and free radical damage, and promoting the production of collagen and elastin. Moreover, consuming vitamin C can stimulate the metabolism and help alleviate bloating.

11. Green Tea

Green tea has been a part of East Asian cultures for a long time, and Japanese women have known about its skincare benefits for centuries. Its advantages include slowing DNA damage, preventing inflammation, and shielding against sun damage and burns. Because of its immediate soothing effects and long-term benefits, green tea is a common ingredient in cosmetics.

12. Fish

Fish, particularly fatty types such as wild salmon, mackerel, and sardines, have numerous health benefits that can also benefit the skin. These types of fish provide crucial proteins and amino acids that are vital for maintaining strong and healthy skin. Additionally, certain fish, including salmon, tuna, halibut, cod, snapper, and sardines, are rich in selenium, which is important for healthy skin. Cold-water fish like salmon, sardines, and mackerel are also high in essential fatty acids like omega-3s and omega-6s, which help maintain the skin's natural oil barrier and prevent dryness and uneven complexion.

13. Good Oils

Cold-pressed extra-virgin olive oil and avocado oil are rich in nutrients that are beneficial for the skin, including essential fatty acids and vitamin E. The monounsaturated fat present in olive oil is particularly healthy and can help in maintaining the health, moisture, and elasticity of the skin, according to Smith.

14. Chia Seeds

Chia seeds are packed with plant-based Omega 3s, protein, and soluble fiber, which offer several skin benefits. According to Minchen, Omega 3s in chia seeds can help protect the skin from inflammatory conditions like eczema and hyperpigmentation due to their anti-inflammatory effect. Moreover, healthy skin structure is supported by protein, which is found in chia seeds. The soluble fiber in chia seeds also helps in maintaining a healthy gut, which may promote a healthy probiotic balance in the gut and ultimately improve the skin. Lastly, chia seeds are hydrating and help in keeping the skin plump.

15. Sweet Potato

Both Shapiro and Minchen suggest incorporating sweet potatoes into your diet. Sweet potatoes are a good source of beta-carotene, vitamin A, vitamin E, and antioxidants. According to Minchen, beta-carotene (which converts to vitamin A) and vitamin A itself aid in healthy skin renewal and help prevent discoloration and signs of aging. Vitamin E helps support collagen in the skin, while antioxidants fight skin damage related to inflammation.

16. Cucumber

Cucumbers have a high water content, folic acid, and vitamin C. They can promote skin health both externally and internally, according to Shapiro. It can keep the skin hydrated when consumed and prevent long-term skin damage due to antioxidants. When applied topically, it can reduce inflammation, swelling, and promote healing from sun damage. Cucumber contains silica, which can strengthen and hydrate the skin.

17. Edamame

According to Shapiro, edamame is the purest form of soy and it has isoflavone that can help prevent wrinkles and improve skin health. In addition, it can stimulate the production of collagen, which makes the skin more supple and less prone to wrinkles.

18. Tomatoes

According to Smith, tomatoes are rich in lutein and lycopene, two potent phytonutrients and antioxidants that could have skin-protective effects. Additionally, tomatoes have a high water content, making them a good source of hydration for the skin.

 

19. Walnuts

According to Dr. Maiman, walnuts contain nutrients that are beneficial for both our skin and body. They have a higher content of omega-3 fatty acids than most other nuts. Additionally, walnuts are a good source of zinc, which is essential for the skin to function properly as a protective barrier and in wound healing. They also contain small amounts of the antioxidants vitamin E and selenium, which have other health benefits.

20. Avocados

Dr. Maiman states that avocados are rich in healthy oils and vitamin E. These components are essential for promoting healthy skin cell function and improving barrier function, as well as keeping the skin hydrated.