What Foods Help Clear Skin?
It is probably safe to say that many people would love clear and glowing skin.
It not only projects a look of health, but it can make us feel good and do wonders for our self-esteem, however, not everyone is blessed with clear skin naturally and sometimes, we have to work at it to make it a reality.
The important thing here is to not aim for flawless skin with no bumps or acne/spots, it is essential that we aim for healthy skin and take good care of our skin health so that we can benefit from it.
With this article, I will delve into why food can affect our skin, the reason why we get spots and acne, and what foods we can consume to help us with healthier skin so that if you suffer from inflammatory skin conditions or any type of skin health concerns, you will know what kind of natural ways you are able to relive these issues.
How Come Food Affects Our Skin?
What we consume will have an effect on our body from physical symptoms to mental health symptoms.
It is hugely accepted that the food and drink we have, or don’t have, will in some way affect our overall health which includes our skin.
There have been links to many vitamin deficiencies that have caused skin disorders such as skin infections like dermatitis, fungal infections, and patchy red rashes which can appear due to a lack of vitamin B.
When we eat fruits and vegetables filled with antioxidants and vitamins such as selenium, vitamin E, and vitamin C, we are supporting our skin health greatly.
Why Do We Get Spots?
Growing up, you may have heard that certain foods such as milk and dairy products, processed foods, and sugar, will have a big impact on if you get spots/acne or not, that isn’t completely true, as developing acne is not directly related to food, but it is still important to eat healthy foods to provide healthy skin.
Spots will occur on our skin when the tiny holes (known as hair follicles) will become blocked due to one of the following ways –
- Dead skin cells – these skin cells will build up on the surface layer of the skin blocking oil glands.
- Excess oil – diet, hormones, genetics, and stress will all have an effect on oil production with excess sebum causing dead skin cells to stick to the skin’s surface.
When either one of these things happens, the bacteria that live on our skin (it is usually harmless as we all have bacteria on us), will contaminate the blocked follicles causing us to have more severe spots.
Making Sure to Adopt a Healthy Diet
Whilst dabbling in foods that encourage excess oil on the skin is not going to cause extreme spots or acne symptoms, it is still important to understand that the more we have of these foods the more likely we will develop spots or have issues with acne severity.
Going for foods that contain healthy nutrients such as omega-3 fatty acids and vitamins, can support the skin and help reduce acne, skin inflammation, skin aging, and so on.
What Foods Help Clear Skin?
Now that you are aware of how food can affect the skin and why it is important that we stick mainly to certain foods rich in essential fatty acids, vitamins, and minerals, it is time to look into what type of foods, as well as drinks, that helps protect healthy skin and provides us with what we need for overall health.
Straight into the drinks portion, green tea is known to help soothe acne symptoms as well as reduce inflammation, boost the immune system, and dial down the amount of sebum production.
Green tea has plant compounds called catechins which are more powerful than vitamin E and vitamin C.
Green tea is also known to stop the breakdown of collagen production and elastin, fighting skin aging which can also keep the skin hydrated.
Fatty fish such as salmon, tuna, and mackerel are good for the skin, don’t let the oily label put you off as there are many ways you can make meals with these fish that don’t feel like you are drinking down oil.
Oily fish are wonderful sources of omega-3 fatty acids and omega-6 fatty acids, which can help maintain healthy skin.
Consuming oily fish can help reduce some severe skin conditions such as:
So, if you have one or more of these, you may want to think about adding these kinds of fish to your diet to help you combat any issues you are facing with your skin health.
Low Glycemic Foods
Not a specific food group we are talking about now, but rather a mixture of foods that are classed as low glycemic index foods which have simple sugars to help prevent or improve acne.
There have been studies on the effectiveness of following a low-glycemic diet, but more needs to be researched to help confirm these findings and see if it is the best diet for people who have acne.
Foods that are noted as being low-glycemic are:
- Green vegetables
- Raw carrots
- Kidney beans
- Most fruits
Fan of regular potatoes? It may be a good idea to swap them for sweet potatoes as they are rich in vitamin A which has anti-aging properties.
To get the full benefit of sweet potatoes, it is important to eat them with the skins on as that will give you the nutrients you need.
They may not be the first thing you think about when wishing to get clear skin, but oysters are zinc-rich and they are great at reducing spotty skin.
Zinc has many key benefits for our body which can add to healthy skin, this includes the following processes:
- Cell division
- Collagen formation
- Building keratin
- Cell growth
- Omega-3 metabolism
However, if you really are not a fan of oysters or you follow a vegan/vegetarian diet, you can always eat pumpkin seeds, mushrooms, beef, lamb, or pork.
Vitamin C is the main point of strawberries, and as previously stated, this vitamin is a key component for skin health.
Vitamin C can help protect the skin from UV-induced skin damage as well as help with producing collagen which can slow down as we age, but it that can be accelerated if we do not have enough vitamin C in our diet.
Strawberries also have a lot of antioxidants, so they really are a ‘super food’ to have.
When you bite into a big chunk of watermelon, not only are you hydrating your body but you are also producing nitric oxide which can help old spots and pimples heal.
You also get a boost of vitamins A, B6, and C, which can help protect your skin from UV rays (a bowl of strawberries and watermelon seems to be the best foods to have for this).
Try picking up watermelon that has redder flesh as it is better for your skin.
Can’t leave out chocolate on this list.
Despite the fact that it is not the milk or white chocolate you would like to consume, a square of dark chocolate can offer up a lot of benefits for you that its counterparts cannot.
It contains flavonols which increase blood flow and keeps your skin hydrated.
Dark chocolate is a good snack to have and it can help women during their time of the month too, but it is important to not go overboard with it as the higher the percentage the more fat there is in it which is not good for your body in large quantities.
Eat Whole Grains
Finally, something that is key in keeping your body and skin healthy is whole grains.
Replacing your simple carbs with complex carbs like lentils, buckwheat, barely, and rye will give you the vital minerals that you need to help with regenerating the skin and fight against old age spots.
The fibre will help keep you regular and eliminate unwanted substances from the body which will support your liver with detoxification.
Do you now know what foods you need to eat to help you obtain clear skin?
Hopefully, this article has helped you see what is out there and how you can use it to keep your body and skin as healthy as possible so you don’t harm your skin in the long run.
Not only should you be eating healthy, but you also need to focus on getting sunlight and being active for your overall health, plus, using skincare products can also add to healthier skin too, but always make sure that you get help with finding the right ones that suit your skin type.