The 10 Best Foods For Clear Skin

Beets are high in vitamin E, vitamin C and magnesium – all shown to aid in skin health. They are also a great source of antioxidants.


Carrots are a good source of Vitamin C. They also contain high levels of beta-carotene, a flavonoid that contributes to the rich orange colour of carrots. Beta-carotene can be converted to Vitamin A in the body. Vitamin A is thought to regulate sebum production, an oily secretion from glands in the skin that may lead to congestion and ultimately, acne.


Dark leafy greens, such as kale, swiss chard and spinach, have high levels of magnesium. Magnesium has been shown to decrease inflammation which is key to combating severe skin issues. A study published in the American Journal of Clinical Nutrition showed that magnesium helps to reduce E-selectin, a molecule that causes inflammation of the skin. Magnesium is also necessary for the production of many proteins that promote skin health, including collagen. Magnesium is also known as a relaxant which may help to decrease stress levels in the body. Chronic stress is a known cause of acne and many other skin issues.


Consuming fennel can decrease inflammation. Fennel is very high in fiber, aiding proper digestion and is also known as a diuretic, meaning it increases the frequency of urination and ultimately the proficiency of toxin elimination.


Multiple properties of green tea have been shown to be beneficial in promoting and maintaining healthy, clear skin. Firstly, green tea contains a catechin known as ECGC, a potent antioxidant with anti-inflammatory effects. Most acne prone individuals have higher than average levels of systemic inflammation so green tea may help to decrease inflammation and ultimately, acne. Green tea consumption has also been shown to have anti-cancer effects, more specifically that of the breast and prostate. These two diseases are connected to elevated levels of sex hormones and IGF-1, both of which have also been associated with acne.


Eating a handful of raw pumpkin seeds a day helps to decrease skin breakouts. The omega 3 content of these powerful little seeds helps to combat chronic inflammation in the body – one of the leading causes of severe acne. The essential fatty acids help to combat redness and swelling of the skin by decreasing inflammation. Pumpkin seeds are also a very good source of the mineral zinc. Many individuals suffering from severe acne have been shown to have a zinc deficiency. It is thought that zinc may be beneficial for clear skin because of its hormone modulating properties as well as ability to transport vitamin A to the layers of the skin. It also may help in skin renewal by stimulating apoptosis, or cell death, when a cell is no longer functioning at its best capacity.


Cabbage is a dense source of dietary fiber as it aids in proper digestion allowing the body to move undigested food along in a timely manner and helping to excrete toxins so they are not reabsorbed through the digestive lining. A build up of toxins may deteriorate skin health. Red cabbage also contains a compound that helps to modulate hormone levels in the body. Hormone imbalance is one of the triggers that can cause acne or irritation of the skin therefore consuming red cabbage may prevent this by helping to regulate hormones. Red cabbage also has anti-inflammatory properties.


Sweet potato is an incredible source of Vitamin A. Vitamin A is used in many skincare products to help with acne, sun damage and aging. Vitamin A is important for skin health because of its effect on keratinocytes, the cells that make up 95% of the epidermis, the skin’s outer-most layer. Vitamin A stimulates genes that are responsible for causing these cells to mature and migrate to the surface of the skin – this is an important aspect of the skin regeneration and renewal process. Sweet potatoes are also high in beta-carotenes, which help to modulate oil levels in the skin.


Water is everything. Stay hydrated to keep skin supple and to aid in the removal of toxins!


Papaya is a rich source of vitamin C (1 cup provides 88.3mg). Vitamin C is crucial in the production of collagen. Collagen is the main structural component that makes up our hair, nails and SKIN. Collagen helps to heal wounds caused my pimples and blemishes. Vitamin C is also a potent antioxidant.


Avocados are a rich source of carotenoids. These antioxidants offer protective defenses for the skin, while improving skin tone and overall health. Avocados are high in monounsaturated healthy fats which help to keep skin feeling soft and supple. Anti-inflammatory effects of these fatty acids are crucial for optimal skin health.