Health and Beauty

The 14 Ideal Food Choices to Get Healthy and Clear Skin

ideal foods for healthy and clear skin

Your food choices have a great impact not only on your internal health but also on your skin’s health. That’s why when you have a poor diet, it automatically reflects on your skin. Likewise, when you practice eating healthy and balanced meals, your skin also shows that it’s in a good condition. It can sometimes be frustrating to feel like you can’t munch on sweets, junk foods, and fast foods, especially when they’re mostly what you prefer to eat. Don’t get us wrong — there’s absolutely nothing wrong with eating those kinds of foods, because they are indeed satisfying to the taste buds. However, it’s still important to remember that too much of anything won’t do you any good. 

If you’ve been trying to get healthy, clear skin and have been applying your skin care products religiously, but aren’t seeing much of the results you expect, think again. Because it’s either you’re making some skin care mistakes or you have been skimping on a healthy diet. And if it’s the latter, you may want to start recounting your food choices. Not everyone is born with naturally good skin, so it’s necessary to take a good look at how you’ll be able to care for your skin the right way. 

1. Berries


Berries are known not only for their fresh, fruity taste in yummy desserts and diet foods but they are particularly known for being very nutritious and having quite a good array of health benefits. They are packed with vitamin C, vitamin A, and fiber, which are good sources of antioxidants — which reduce the risk of diseases such as cancer, heart disease, and diabetes. 

Some of the berries that specifically stand out in helping to make your skin glow are blueberries, cranberries, blackberries, goji berries, and acai berries. And since these fruits are good sources of antioxidants, they can do great wonders for your skin as much as they can positively affect your health. This is because they contain anti-inflammatory agents that stop substances that cause inflammation such as redness and swelling in the body. Ellagic acid, which is found in many fruits and vegetables, is found in different kinds of berries, and it is the one responsible for lightening the skin and reducing hyperpigmentation. 

2. Broccoli


Not a fan of broccoli? Well, you may want to start trying to incorporate it into your diet to get that naturally healthy glow for your skin. Some people may not find broccoli amusing, but it is absolutely very nutritious as it contains several vitamins such as vitamin A, B complex, C, and K, and minerals such as copper and zinc, which are all essential for achieving good skin health. Broccoli also contains lutein compounds which can help protect your skin from sun damage, as well as improve skin tone and slow down skin aging. 

3. Cucumber


Cucumber is found in many dishes and drinks. It has a mild taste that refreshes the taste buds. Well, not only does it refresh the taste buds, but it also refreshes and hydrates the skin. Cucumbers contain a high amount of water, vitamin C, caffeic acid, and folic acid. This means it plays a huge role in promoting both good internal and skin health. 

Given that cucumbers are loaded with vitamin C, it helps lighten and brighten the skin, while caffeic acid and folic acid boost collagen production in the body and slow down aging. As we age, our bodies lose collagen, which affects our skin elasticity, bones, joints, and muscles. So it’s important to replenish collagen in our body and consume collagen-rich foods and supplements such as cucumber that will prevent any tendencies of bone loss and premature aging. Doing this will keep your skin from sagging and reveal a healthier, more young-looking skin. Consuming cucumber and applying it topically includes skin benefits such as soothing the skin, easing sunburn, hydrating the skin, and preventing acne. Aside from this, eating cucumber can aid in weight loss and can lower your blood sugar.  

4. Avocado


Avocados are rich in healthy fats and contain a high amount of vitamin C and vitamin E — improving the skin barrier and providing a healthy skin cell function. It is also worth noting that avocados contain healthy oils that protect your skin from sun damage and inflammation. 

5. Fatty Fish

fatty fish

Salmon, in particular, is just one of the fatty fish that are a good source of essential protein and amino acids, helping to make our skin strong. Fatty fish that are high in omega-3s aid in maintaining a healthy body and enhance hydration, minimize breakouts and manage the oil production of the skin. Eating omega-3 and omega-6-rich foods such as tuna, salmon, and sardines evens out your skin tone and reduces dryness. 

6. Dairy Alternatives

dairy alternatives

As much as dairy products make many dishes and desserts creamier and richer in flavor, they are not exactly the best foods to consume when you’re suffering from acne. This is because milk in particular triggers the development of acne on the skin. Although not all dairy products actually cause breakouts, it’s still vital to balance the dairy products you consume so you don’t end up with more damaged skin. Dairy alternatives such as almond milk, soy milk, coconut yogurt, and more don’t exactly have a direct effect on giving you clear skin, but you can avoid acne breakouts when you turn to these non-dairy options instead.

7. Tomatoes


Tomatoes are not only great for pasta and salads, but they are also extremely good for both our external and internal health. Tomatoes contain lycopene and lutein, which are antioxidants that are known for providing impressive health and skin benefits. Lycopene alone lowers the risks of certain types of cancer and improves your heart health. This red nutrient is also well-loved by your skin because it’s a strong antioxidant that helps reverse signs of aging, bringing out youthful, plumper skin with reduced fine lines and wrinkles. Meanwhile, lutein serves as a supportive antioxidant to your skin, protecting it from sun damage, improving complexion, and slowing down aging. 

8. Sweet Potato

sweet potatoes

Sweet potatoes are delicious and nutritious. They are rich in vitamin A, which helps improve your eye health and immune system. With every sweet potato being rich in antioxidants and vitamins A, C, and E, it can be an ideal food choice that will help you fight acne and prevent fine lines and wrinkles on the skin. It can also serve as a protection from inflammation and skin discoloration. 

9. Dark Chocolate

dark chocolate

It can be frustrating to cut down on chocolates, especially if you are a chocolate lover because you will have to avoid munching too much on fudgy, chocolate-filled desserts. But you don’t have to avoid them entirely since there’s still dark chocolate that can supply health and skin benefits. 

Unlike regular milk chocolate, dark chocolate typically contains less sugar and milk in its mixture and is made up of mostly cocoa solids. Cocoa, a great source of antioxidants, contains flavonols, which are known to support the production of nitric oxide in the inner lines of the heart and blood vessels, helping to relax blood vessels and improve blood flow and blood pressure. This means that it can lower the risk of heart disease and enhance heart health. Now aside from these health benefits, eating or consuming dark chocolates can aid in making your skin less sensitive to the sun and increasing your skin’s hydration and thickness. 

10. Nuts


Contrary to popular belief that nuts cause acne — it’s actually good for the skin. Of course, you also have to keep everything in moderation so don’t overdo it just because eating nuts benefits your skin. Seek a doctor’s advice if, for example, you are allergic to nuts and you know it can create adverse effects on your skin. Nuts, most particularly walnuts, almonds, cashews, and pistachios, are ideal for healthy and glowing skin. They are loaded with vitamins A, C, and E and minerals such as copper and zinc that help make the skin glowing and smooth. 

11. Eggs


There’s a wide range of uses for eggs when it comes to cooking and baking — they just complete a lot of recipes out there! Not only that, but eggs are also great for the skin. It’s basically why you’ve seen them being used as the main ingredient on homemade facial masks. Speaking of masks, egg white masks can help with aging and oily skin as it can tighten the pores, and prevent build-up and hair follicles that produce too much sebum. 

Eggs help improve the texture of the skin, making it ideal for both dry and oily skin types. With its water-binding properties, it locks in moisture, which results in soft and healthy-looking skin. To boot, egg yolks are packed with nutrients that promote hydration to dull skin.

12. Citrus Fruits

citrus fruits

Vitamin C is found in many kinds of foods, but the most popular source is citrus fruits. Citrus fruits such as lemons and oranges are rich in vitamin C, which is an antioxidant that improves cellular turnover, encourages collagen production, and prevents inflammation. Eating citrus fruits doesn’t only improve your metabolism, but it also leaves you with brighter, clearer, and more glowing skin

13. Green Leafy Vegetables

green leafy vegetables

Eating green leafy vegetables has a positive impact on our overall health and it’s evident even on our skin. Kale, spinach, and broccoli are just some of the green leafy vegetables that will do good for your skin. These vegetables are naturally loaded with antioxidants and vitamins that work like magic for people with dry skin. Green leafy vegetables are also prominent sources of vitamin C and E that are known to improve collagen production and reduce inflammation. 

14. Tea


Are you fond of drinking milk teas? Why not try and make it more natural and drink real tea instead? No dairy and no sugar; just tea. Teas carry a lot of benefits for the health and skin as they contain antioxidants, anti-aging, and anti-inflammatory agents that help elevate the appearance of your skin and keep it glowing. 

Aside from the skincare products that you apply topically, there are a bunch of different foods that can help you achieve healthy, glowing, and clear skin. Getting good skin doesn’t happen overnight, nor can it be done with an unhealthy lifestyle. It takes time and it’s a process that you have to go through step by step. There’s no one formula to achieving clear skin as each skin varies and reacts differently. 

In conclusion, food is not your enemy, it doesn’t cause breakouts or worsen your skin condition — a bad lifestyle does. This article doesn’t restrict you from eating foods outside of what is listed here. At the end of the day, moderation is key. Too much of anything won’t do any good for you, and that also applies to the food you consume. It’s very important to be wise in your food choices and how much of it you consume because it will not only take a toll on your skin but also on your overall health. 

We hope that this article was able to help you know more about the ideal food choices to get healthy and clear skin! Stay healthy inside and out!

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