4 Foods For Clear, Healthy Skin

Author: Lani Jacobs-Banner

4 Foods For Clear, Healthy Skin

Have you ever heard that eating chocolate causes or worsens acne? While you may have thought this is just an old wives’ tale, studies have shown that diet plays a big role in skin health. Instinctively it makes sense that eating clean foods supports clear skin, while eating junk food leads to skin issues. The truth behind this is that our skin is made up of layers of cells that create a barrier to the outside world, and every one of these cells needs adequate nutrition to function optimally.

Without essential nutrients, skin cells replicate faster than old skin cells can slough off, more oil is produced than is needed, bacterial balance in the skin is thrown off, and inflammation can take hold, all resulting in acne.

Choosing a whole/natural foods diet that emphasizes lots of veggies, quality protein, healthy fats, and some fruit and starchy vegetables will give your body the nutrition it needs to build clear, healthy skin.

Four specific foods to include in your diet for clear skin are

Wild caught fatty fish

blog_food_for_healthier_skin Wild caught fatty fish (salmon, mackerel and sardines) contain omega-3 fats that support healthy levels of inflammation throughout the body, including the skin.

2. Nuts

Nuts contain minerals, such as zinc (vital for immune system function) and selenium (an antioxidant that helps temper oxidative stress in the skin, which can lead to inflammation), as well as vitamin E (an important fat-soluble antioxidant in the body, which helps preserve the function of fats needed to maintain skin health).

3. Vegetables and Fruits

Vegetables and Fruits are rich in antioxidants that support the immune system and healthy inflammation, and fiber that supports digestive health and healthy bacterial balance. Aim to fill half your plate with veggies at every meal. Some specific groups of fruits and veggies to emphasize include:

High water-content veggies (cucumber, lettuce, zucchini, radish, celery) help provide adequate hydration, which is especially important for skin health.
Orange veggies are rich in beta carotene, which the body accumulates in the fatty layer under the skin. Beta carotene in the skin can help quell free radicals that result from sun exposure and modulate inflammation. In addition, the liver can transform beta carotene into vitamin A, which is a vital nutrient for skin and immune system health. Vitamin A promotes healthy skin cell turnover and promotes healthy activity of oil glands in the skin.
Avocado is not only delicious, but also contains vitamin E and fats that support healthy inflammation.
High antioxidant, low glycemic fruits, including darkly colored grapes, blueberries, and blackberries, help modulate inflammation in the skin.

4. Zinc-rich foods

Zinc-rich foods including oysters, beans, poultry, and fish support the immune system, which is responsible for controlling the inflammatory response in the body and balancing bacterial populations on the skin.

Recipes for Clear Skin

The recipes and meal ideas below make it easy to include these clear-skin foods in your diet every day!

Breakfast

Typical American breakfast choices tend to be high in sugar and low in nutrients. These gluten-free, dairy-free breakfast ideas can help you get the day started on the right foot.

Breakfast for Champions – this hearty, veggie-filled breakfast idea will fill you up and is easy to make ahead and then reheat as needed.
Pumpkin seed breakfast bars– the skin supportive combination of coconut, nuts, and seeds in this make-ahead, nutrition-packed breakfast bar makes a great portable breakfast choice.
Greens, Eggs and Ham– this recipe offers a delicious way to get more veggies in your breakfast.

Lunch

Bringing a packed lunch can make this part of the day delicious and nutritious!

Baked chicken thighs and a large serving of Berry Green Salad — these spicy baked chicken thighs are delicious reheated or cold, and the salad is chock full of veggie and fruit antioxidants.
Buffalo Chili —prepare over the weekend, and enjoy this tasty, veggie-rich lunch multiple times throughout the week. Top with avocado for extra skin health support!
Chicken and Vegetable meatballs with Pesto — either by themselves, or along with baked spaghetti squash, these meatballs are not only nutritious, but also delicious!

Snacks

Most convenient snacks are filled with sugar and unhealthy fats. Fortunately, snacks that are healthy for skin can also be delicious. Try any of these snacks for a mid-day energy boost.

Hardboiled egg and raw veggie sticks (carrots, cucumber, celery, bell pepper, etc.)
Handful of nuts and/or seeds
Spicy salmon dip with veggie sticks
Slices of apple or pear with nut butter
Grass-fed meat jerky (read the labels for sugar content)
Carrot and celery sticks with guacamole
Nut butter packets (such as Justin’s or Artisana)

Dinner

Balanced dinner options that do not include dairy or gluten and do include half a plate of vegetables, quality protein, and healthy fats will support skin health and leave you feeling satisfied and nourished.

Best grilled pork chops with Cherry Salsa with grilled bell peppers, mixed spring greens, and basic vinaigrette— cherries are a high antioxidant fruit that not only tastes great but also supports skin health!
Spaghetti squash bolognaise with fennel, and a Basic tossed salad—use grass-fed ground beef in this recipe to get more healthy fat.
Grilled Salmon with Fresh Avocado Salsa over a bed of greens with a side of roasted celery root—this recipe incorporates many of the foods that support clear skin, and it tastes great!

As you can see, it is both easy and delicious to eat for skin health. Include these four groups of foods in your diet, and watch your clear skin glow!

Bon Appetit!

So does chocolate cause or worsen acne? Over the years, study results have been mixed, but a small 2014 double blind, randomized, placebo controlled trial in men with a history of acne showed that 6 ounces of unsweetened 100-percent cocoa consumed all at once in pill form exacerbated acne after 4 and 7 days.[1]So it is likely that avoiding chocolate binges could also support clear skin.

Learn more about supporting healthy skin with nutrient supplements in this article from our current Health Hotline.