You can spend alllll of your time slathering expensive creams, lotions and potions on your skin, but if you don’t take time to address what’s going on INSIDE your body, you will only get so far with your skin.
While there are many, many different ways to eat a healthy diet, there are certain foods that are almost guaranteed to up your beauty game. When I was in high school, dermatologists and other skin specialists used to deny the connection between what we eat and how we look. But now, it’s becoming more and more apparent that what we eat does make a difference in our appearance, and a pretty big one at that!
Adding these foods for clear skin into your diet will be sure to give you that dewy glow we’re all after!
Dark Leafy Greens
Dark leafy greens like spinach, kale and chard are the holy grail foods when it comes to clear skin. You can add them into smoothies, juices, salads, and even pasta sauce! Dark leafy greens are rich in beta carotene, antioxidants, lutein, and vitamins like K and C.
If you still aren’t convinced leafy greens deserve a place in your diet, they also have the ability to protect DNA and can help your body age gracefully.
You and your 10 dollar avocado toast can get excited about this one because avocados are one of my FAVORITE foods for clear skin! Your skin needs healthy fats to keep it soft, supple and glowy, and avocados are an incredible source of healthy fats. The monounsaturated fats in avocado keep your skin soft and the polyunsaturated fats can protect your skin from sun damage.
Avocados are rich in vitamin E, which works to lubricate your skin from the inside out. Vitamin E acts as an antioxidant in your body, protecting you from free radicals. Additionally, the carotenoid, lutein, found in avocados promotes skin elasticity. BRB, slathering avocados on everything.
Berry lovers rejoice! Berries like raspberries, blueberries, acai, and goji are chock full of antioxidants to fight off free radicals. They contain high amounts of vitamin C which is needed for collagen production and to promote healthy aging of the skin.
They are also a low glycemic fruit which means they won’t spike your blood sugar the way some other fruits do. If you find you react poorly to high sugar fruits like pineapple, stick to berries to reap the benefit of the high antioxidant content.
Get some berries AND avocado into your diet with my favorite blueberry avocado smoothie. Your skin will thank you!
Wild Caught Salmon
Salmon, especially wild caught Alaskan salmon, is a superstar food when it comes to skin health. Not only is it loaded with protein to support the structural integrity of the skin, but it’s brimming with Omega 3 fatty acids to lower inflammation and give you a beautiful dewy complexion.
Wild caught salmon has the perfect balance of healthy fats and protein to keep your blood sugar stable and your hormones happy.
Sweet potatoes are an excellent source of beta carotene, which your body can then convert into vitamin A. Vitamin A is essential for cell turnover (which is why I love retinol so much!) and for proper keratin production. It is believed that a Vitamin A deficiency can lead to an increase in keratin production and contribute to clogged pores.
While you can only get preformed Vitamin A from animal products like egg yolks, cod liver oil, and beef liver, getting enough beta carotene from plant sources like sweet potatoes is great to ensure your body has the foundation to make vitamin A.
Healthy fats and vitamin E found in walnuts help your skin retain moisture and promote skin elasticity. Walnuts are high in other minerals like zinc and selenium which boost your immune system and fight off infections that can lead to acne breakouts.
Walnuts also contain plant-based Omega 3 fatty acids to lower inflammation and balance out the omega 6 fatty acids (which are pro inflammatory) that most of us are getting too much of in our diets these days.
Broccoli gets a bad rap. But let’s change that, shall we?! Broccoli and broccoli sprouts contain a compound called sulforaphane which supports phase 2 liver detoxification. Supporting your liver can help get any nasties out of your body that may be causing hormonal imbalances and acne breakouts.
Like most of the foods on this list, broccoli is high in vitamin C and phytonutrients like lutein and and beta-carotene to give you a dewy glow.
Red Bell Peppers
We often think of oranges when we think of vitamin C, but red bell peppers actually contain nearly twice as much vitamin C as oranges! The vitamin C has antioxidant properties to support skin health and overall body health.
You definitely don’t want to swap a glass of pepper juice for your OJ in the morning, but adding some bell peppers to your diet can help boost your immune system, lower inflammation, and support collagen production with all of the vitamin C this delicious veggie provides.
Turmeric is my all time favorite spice for lowering inflammation and supporting immune health. It’s now believe that chronic, low grade levels of inflammation are at the root of many diseases in the western world, and the anti-inflammatory benefits of turmeric can help more than just your skin.
There are some definite lemon water haters out there, but it really is great for clear skin! But not just lemon water, citrus in general is high in vitamin C, helps detoxify the body, and fight off free radicals.
Start your day off with a glass of warm lemon water to wake up your body and jump start your digestion. Your cells will slurp up all of the water that they were deprived of while you were sleeping.
One citrus fruit that is particularly good for clear skin is grapefruit. It’s (yet again!) high in vitamin C, supports your immune system, and has even been shown to improve insulin resistance.
The matcha trend is booming, and for good reason! While technically not a food, green tea deserves a spot on this list of foods for clear skin because of its powerful antioxidant levels. Matcha, which is powdered green tea leaves, is an incredible source of antioxidants and is also high in chlorophyll.
Add a teaspoon of matcha powder to my avocado mango smoothie for the ultimate skin loving drink!