7 Foods to Eat for Clear Skin + How to Incorporate Them.
When I was struggling with cystic acne, I wanted to know what foods I should be eating to try and heal my skin. What I wouldn’t realize until much later on in my journey is that there are certain foods that are more nourishing to the skin because of the nutrients they are rich in. In addition to the nutrients, there is one thing that is absolutely essential to healing skin issues: lowering inflammation! Skin-loving nutrients + anti-inflammatory properties = happy skin. Once I learned this, I was able to start incorporating these foods into my diet. Keep reading to see my top seven skin-loving foods and how to easily incorporate them into your diet.
Nutrients for Skin Health
Before we get into specific foods that we can incorporate into our diet, we should know why those foods are important. While all essential vitamins and minerals are important to health, there are certain nutrients that are especially skin-loving:
Omega-3 Fatty Acids
Omega-3s are our queen and star of the anti-inflammatory component of glowing skin. For skin conditions such as acne, omega-3s help to calm the skin and reduce inflammation. Additionally, omega-3s have been shown to help protect against UVA and UVB rays from being out in the sun. They also help keep your skin moisturized, reduce redness and itchiness and improve your skin’s overall barrier function.
Zinc
Zinc is such an important trace mineral because it is essential for many chemical reactions and functions of the body. This includes protein synthesis, wound healing, and helping to transport vitamin A from the liver. There is a high zinc content found in the epidermis of the skin (outermost layer). Part of having a high zinc content in the skin is because zinc is needed for building keratin and the formation of collagen - the skin’s structural protein.
Vitamin B6
I think vitamin B6 is the hidden gem of skin health. It’s not normally thought of in relation to skin health. However, B6 helps to produce collagen alongside zinc as well as reduce inflammation like omega-3s. Vitamin B6 regulates sebum production and our hormones. This makes for an amazing acne-healing combination!
Vitamin A
Vitamin A has two forms that we use in the body - retinoids and carotenoids - and they both have benefits for our skin. Retinoids help to improve skin elasticity and sagging by removing damaged elastin fibers and forming new blood vessels. They also promote cell turnover which can help improve hyperpigmentation, age spots, sunspots and overall skin tone.
You may already use topical vitamin A (or retinol) which is all the rage right now! So, by ingesting vitamin A internally and using it topically, you are getting so many skin benefits! The other form of vitamin A, carotenoids, helps prevent cell damage, skin aging and skin diseases by protecting your skin from environmental factors such as pollution and UV radiation.
Vitamin C
Vitamin C is mostly known for its ability to help you fight a cold when you get sick. That is because it is a powerful antioxidant, which can help boost your immune system. For the skin, vitamin C helps protect against too much sun exposure, promotes collagen synthesis, helps with dry skin and wound healing. Vitamin C is also anti-aging; it is found in high levels of both the dermis and epidermis layers of your skin. As you age, vitamin C starts to decline in the skin. If you can keep your levels of vitamin C high in your diet and use it topically, you can slow the effects of aging on your skin.
Now that we know which nutrients we want more of for more glowing, healthy skin, I’ve listed my top seven foods that have these star nutrients in them.
#1 - Fatty Fish
Fatty fish goes first right along with our omega-3 fatty acids. Fish have the highest and most absorbable form of omega-3s. They are also a great source of protein. Some fatty fish include salmon, tuna, sardines, herring and mackerel. However, there are a few caveats to eating these types of fish. It is only recommended to eat fish two times per week for the average person because of mercury and other potential heavy metal accumulation. In addition, you want to avoid eating any farmed fish; making sure you buy wild caught.
When it comes to fish, I mostly stick to tuna or salmon. I’ve only tried sardines ONCE and it definitely freaked me out. But, sardines are one of the best options because they are much lower down on the food chain. That means, much less risk of heavy metal accumulation. If anyone knows how to make eating them more bearable - let me know!
A tuna salad is one of the most classic lunches in the books, and it is a relatively cheap protein. Pro-tip: buy light tuna packaged with water. You don’t want to buy tuna that is packaged in seed oils. For salmon, this recipe is my favorite one at the moment.
For my homies who don’t like fish or don’t eat it, nuts and seeds are a good vegetarian option. Flaxseeds, chia seeds, walnuts and almonds are all good non-fish omega-3 options . Since I’m not much of a snacker, I don’t find myself eating nuts as often as I should. So, whenever I have a salad, I will sprinkle some on top to get them incorporated into my diet.
#2 - Avocado
Ahh, the beloved avocado. It seems like the avocado still holds one of the top spots for superfoods. And for good reason because they have so much packed into a little shell thingy. Avocados have multiple skin-loving ingredients including omega-3s and vitamin B6 as well as being high in fiber and protein.
There are so many delicious ways you can incorporate avocado into your diet. But, if you’re anything like me, tacos for dinner are almost a weekly occurrence (taco Tuesdays!). So, make up some guacamole to go with your tacos. It can be super simple - just one to two avocados, some garlic, salt, pepper and BAM - one of the most delicious things on Earth ready to go. Then, if you happen to have leftovers (unlikely), you can throw some on top of a salad, dip it with chips or veggies, or on a rare occasion I will slap some on (gluten free of course) toast; you can make it as fancy or as basic as you want. Sometimes I will add seasonings or put tomato, salt and pepper on top. The possibilities are truly endless!
#3 - Eggs
Eggs are probably one of the most classic foods out there, and again there are endless ways to incorporate eggs into your day. Eggs are another superfood because they have omega-3s, vitamin B6, zinc and protein. But, something to note is that the yolks have all of the nutrients and the whites have all the protein. So however you eat them, you need to eat the whole egg! I will admit that I can get tired of eggs if I overdo it. My suggestion is to find how you like to eat eggs first. Don’t force yourself to eat them everyday for breakfast if the thought of that makes you a little nauseous. Hard-boiled eggs or egg salad are both great make-ahead lunch options.
#4 - Cashews
Cashews are by far the most superior nut of them all, so it’s pretty awesome that they are also packed with skin-boosting properties. Cashews are high in zinc. They also contain fiber and healthy fats. I’m not much of a snacker so I have to find other creative ways to incorporate them (as well as other nut varieties) to get those skin benefits. One of my favorite ways to incorporate nuts is through nut butters. I like to eat cashew or almond butter with an apple or on top of yogurt for breakfast. Many paleo baked goods incorporate nut butters into their recipes as well. I also found a delicious crockpot dinner recipe called Cashew Chicken. It’s super easy and a nice change from my normal cooking queue.
Bonus-tip: if your digestion isn’t always top-notch (like mine), whatever way you eat your cashews, soak or roast them first. This makes it much easier on your digestion and will increase how many nutrients you will absorb from them.
#5 - Red Meat
Red meat, or beef in particular, is a great way to get bio-available nutrients. Meaning it is easier for your body to digest and absorb the nutrients from animal protein than it is for plant protein. Both kinds of protein are important for a healthy diet, but I include grass-fed, grass-finished beef because it has high levels of nutrients such as zinc and vitamin B6. Also because as a woman who still menstruates, beef has high levels of bio-available iron, which a lot of women struggle to get enough of in their diet.
#6 - Bell Peppers (especially yellow, orange or red)
Bell peppers are the highlight of getting our vitamin C intake. Yes, please eat bell peppers instead of drinking orange juice in the morning (unless it is freshly squeezed). While orange juice may contain a good dose of vitamin C, it also is mainly sugar, which causes a spike to your blood sugar. Yellow, orange or red bell peppers are also high in vitamin A with the colors caused by a high betacarotene content. Bell peppers are one of my favorite vegetables. I often sauté my bell peppers to eat for breakfast with eggs and bacon or when cooking Mexican cuisine. Over tacos, nachos, in fajitas or in enchiladas. I also like them as a raw vegetable to dip in numerous things or diced up over a salad.
#7 - Sweet Potato
The seventh and final food to incorporate for healthy skin are sweet potatoes! When I first started making changes to my diet, sweet potatoes were almost always on the menu. They are incorporated a lot in paleo cooking as a starch alternative to regular white potatoes. Sweet potatoes are (yet again) another superfood. They are loaded with vitamin B6, vitamin A, magnesium and fiber. You can diced them up and sauté them in some ghee to go with that breakfast mentioned above. You can make sweet potato toast, use them in sloppy joe bowls or have baked sweet potatoes with chili on top. They are so yummy and versatile!
Bonus Food: #8 - Dark Chocolate
I wanted to throw in a fun food option! Dark chocolate has become a staple in my diet since evolving to choosing healthier alternatives. Dark chocolate makes for a great snack or after-dinner treat. The magical thing about dark chocolate is that it is not only delicious, but also a superfood too! Dark chocolate has a high amount of antioxidants and zinc, which as we’ve talked about protects against too much sun exposure, environmental pollutants and neutralizing oxidants in foods that we all indulge in occasionally (such as french fries). You want to make sure your chocolate is at least 70% cocoa to get more of the nutrient benefits. The darker the better! If you are used to eating sweeter, milk chocolate, I would suggest starting with a lower cocoa percentage and working you way up. You may even find that over time, your tastebuds adjust and you actually prefer dark chocolate over milk chocolate. That’s what happened to me!
Final Thoughts
Back when I first started dealing with cystic acne, I dove into trying anything to clear my skin, including diet changes. It was overwhelming with all of the information out there. An important lesson I learned was that to make healthy diet changes sustainable, I had to slowly change things over time.
Start with just one of these foods and incorporate it in one (or more) of your meals. Once you find recipes you love or ways to prepare it you enjoy, it will become a staple in your cooking and diet. I would love to know your favorite ways to prepare and/or incorporate these foods into your life!
Sources:
Cleveland Clinic. (2022, March 24). 23 Foods To Eat for Healthier Skin: The secret to firmer, younger-looking skin starts with a healthy diet. https://health.clevelandclinic.org/23-foods-good-skin/
Clinikally. (2023, May 25). Vitamin B6 (Pyridoxine): Benefits, Side Effects & How to Use. https://www.clinikally.com/blogs/news/vitamin-b6-pyridoxine-benefits-side-effects-how-to-use
Jones, T. (2023, February 14). The 12 Best Foods for Healthy Skin. Healthline. https://www.healthline.com/nutrition/12-foods-for-healthy-skin
Michels, A. (2011, September). Vitamin C and Skin Health. Oregon State University. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C#:~:text=oxidation%20(70).-,Conclusion,needed%20for%20adequate%20wound%20healing
Petre, A. (2019, November 28). Potential Benefits of Omega-3s for Skin and Hair. Healthline. https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair
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Whelan, C., & Santos-Longhurst, A. (2023, October 20). The Benefits - and Limits - of Vitamin A for Your Skin. Healthline. https://www.healthline.com/health/vitamin-a-for-skin
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