10 Foods to add to your clear skin diet for beautiful skin

Struggling with acne and wondering if there is a link between what you eat and what shows up on your face? Well, it turns out there is! Add these foods to your clear skin diet for healthy and vibrant skin.

Top 10 Foods for Healthy Skin

1. Spinach and other dark leafy greens

In case you needed another reason to add spinach and other dark leafy greens into your weekly meals they are also high in Vitamin A. Vitamin A works to normalise skin functions so it helps to decrease oil production from overactive sebaceous glands which is a key factor in reducing pimples. If you don’t mind the taste too much make them the base of a salad. Or if you’re not a fan due to their bitter taste add them into your morning smoothie with some fruit to sweeten it up.

pimples clear skin diet spinach

2. Carrots

Rich in beta-carotene, which gives them their orange appearance, carrots are another good source of vitamin A. Vitamin A is a key active ingredient in medications that target acne like Retin-A and Roaccutane. So it’s clear vitamin A works to help reduce pimples –  but in saying that we definitely don’t recommend going on strong medications. Instead opt for getting your vitamin A through your diet or from natural plant oils and extracts in your skin care products.

pimples clear skin diet carrots

3. Fish

Fish is an essential part of any clear skin diet as it is rich in omega 3 fatty acids which help to combat the inflammation that is often associated with pimples. For low mercury, options look out for wild Atlantic salmon or small white fish and add these to your weekly shop.

pimples clear skin diet salmon

4. Flax seeds

Flax seeds are also a good source of Omega 3 and are a great way to add omega 3 into your diet if you prefer not to eat fish. Sprinkling flax seeds onto muesli or on top of porridge is an easy way to include these into your meals. Or buy flax seed oil from your local health food shop and add a teaspoon into your morning smoothie or green drink. Being a good fat adding these into your breakfast will help keep you feeling fuller for longer and it’s easy way to keep up with your clear skin diet every morning.

pimples clear skin diet flax seeds

5. Oysters

Zinc is an important factor in helping to regulate overactive oil glands for healthy sebum (the skin’s own natural oil) production. This helps to reduce pimples which can be caused by an overproduction of oil. Excess oil makes an ideal environment for bacteria to multiply so adding foods rich in zinc into your clear skin diet is essential. Oysters are one of highest sources of zinc so while they’re usually not the cheapest item on the menu, their high zinc content gives you the best excuse yet to order them!

pimples clear skin diet oysters

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6. Nuts and seeds

Nuts are also a rich source of zinc – look out for pumpkin seeds or cashews which are particularly high in zinc. Having a handful of nuts in the afternoon is a great way to avoid hitting the pantry when you get home from work. Again, being a good fat they help to make you feel full.

pimples clear skin diet seeds

7. Kombucha

A 2011 study by Whitney Bowe and Alan Logan shows links between people with acne and the types of bacteria living in their gut. It suggests that increasing the good bacteria by taking probiotics saw some positive results. So it makes sense to include probiotics in this list of foods to add to your clear skin diet. Getting probiotics into your diet can be as simple as buying a bottle of kombucha from your local health store. It’s a fermented tea that contains good bacteria which is essential for a healthy gut.

pimples clear skin diet kombucha

8. Tempeh

Tempeh is similar to tofu in that it is made from soybeans. But instead of being made from the bean curd of soy milk it is fermented and more closely resembles its natural form. Being fermented means it has many probiotic benefits which is why it’s included in your clear skin diet. It has a nutty taste and so for those that find tofu a bit boring to cook with due to its lack of flavour this is a great one to add to your shopping list.

pimples clear skin diet temphe

9. Green tea

Green tea is rich in polyphenols, which are powerful antioxidants. These are beneficial for skin health as they increase the blood flow and oxygen to the skin. While caffeine isn’t something you should have a lot of, choose green tea the next time you’re on a coffee run. As the additional benefits mean it’s a smarter choice.

pimples clear skin diet green tea

10. Tomatoes

Tomatoes are high in antioxidant lycopene, which helps to protect skin cells from damage by free radicals and from sun damage. Cooking tomatoes make this antioxidant easier for our body to consume. So it’s an excuse to add a homemade pasta or healthy version of a pizza to your weekly meal plan.

pimples clear skin diet tomatoes

And that’s it – add these 10 foods to your clear skin diet and your well on your way to healthy and vibrant skin.

Foods to avoid if you get pimples

It also turns out the old wives’ tale that eating chocolate will give you pimples has some truth to it! To continue learning about how to reduce pimples and what foods to avoid as part of your clear skin diet have a read of our blog on the Foods to avoid if you’re struggling with acne or oily skin. Or to explore our range of Certified Organic skin care products formulated with natural plant oils and extracts containing Omega 3 and antioxidants check out our Skincare Essentials range.

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