How to Eat Your Way to Healthy, Clear Skin

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Acne is a severe skin condition that affects millions of people around the world. This condition is caused by a combination of triggers, one of which is poor diet. Certain types of foods can cause acne, pimple breakouts, and skin irritation. These foods include high sugar foods and refined foods.

High glycemic foods increase the sugar level in the blood. Because the body digests sugars quickly, it leads to a spike in the insulin level. High insulin level triggers inflammatory responses in the body, causing acne. The same reaction occurs when you eat refined foods. Refined foods are processed to a point that they no longer hold any nutritional value. The high levels of sugars and fat lead to irritable skin. So what foods can you eat to ensure healthy, clear skin? In today’s post, we are counting down some of the best foods to eat to avoid an acne flare out:

Oily Fish

Oily fish are packed with biotin and omega-3 fatty acids, two nutrients that promote healthy, glowing skin! Omega 3 fatty acid and biotin help metabolize amino acids in the body. The effective breakdown of amino acids in the body reduces skin dryness, scaly skin, and oiliness, all of which cause acne. Tuna, herring, wild salmon and sardines are just a few types of oily fish that you can eat for better skin!

Chia Seeds

Just like oily fish, chia seeds contain plant-based omega-3 fatty acids that protect the skin from acne flare out. How? This nutrient keeps the cell membranes healthy. As a beneficial fat, omega-3 fatty acid keeps the cells nourished and hydrated. Adding chia seeds to your favorite drinks and meals is one way to ensure acne-free skin!

Sweet Potatoes

Although high sugar foods can cause acne, foods with complex carbohydrates are an exception. Complex carbohydrates are slow burning so they do not raise the blood sugar level in the body. Sweet potatoes make a great skin friendly food because they are high in essential nutrients including vitamin A. Vitamin A enhances the complexion by protecting it from free radical damage. This nutrient also speeds up cell turnover to achieve clear, youthful skin!


Most types of nuts are high in vitamin E. Almonds and walnuts are two of the best types of nuts you need to eat if you want to achieve a flawless complexion. Because vitamin E is a fat-soluble vitamin, the skin easily absorbs it. This nutrient reduces sebum production, promotes cell repair, and neutralizes oxidative stress. All these keep acne at bay! Even better, vitamin E has the uncanny ability to reverse the damaging effects of ultraviolet rays from the sun.

Citrus and Berries

Citrus and berries make the best skin-friendly foods because they are high in vitamin C. Vitamin C is a water-soluble nutrient that promotes clear, spotless skin! This nutrient protects the skin from cell damage by neutralizing oxidative stress. It increases collagen production in the skin to promote healthy, youthful skin. Vitamin C also regulates oil production and eliminates dead skin cell, which reduces acne breakouts.