Healthiest Foods for Skin: What to Eat for a Clear Complexion?

Introduction

Glowing, beautiful skin has less to do with the creams or serums we put on our skin and a great deal more to do with the makeup of our body internally. What we eat has a much greater impact on the strength, hydration, and clarity of our skin than any serum or cream ever could. While it is certainly worthwhile to have a skin care regimen, if you want to achieve glowing skin, you will want to integrate your skin care regimen with a variety of skin-friendly foods that are made up of nutrients. If you want to know the best food for your skin, this list is representative of the best skin food options that are all of nutritional value we can scientifically substantiate.

Top Skin-Friendly Foods

Fatty Fish: Omega-3s for Hydration & Inflammation

Fatty fish such as salmon, mackerel, and sardines are abundant in omega-3 fatty acids, which can help skin hydration and elasticity and also can help diminish inflammation to relieve redness and irritation. If eaten consistently, fatty fish will help improve the complexion of the skin and may decrease the chances of an acne breakout. 

Berries: Antioxidants to Fight Skin Damage

They contain antioxidants such as vitamin C that protect the skin from free radicals, which may contribute to premature aging. They can help to promote collagen, which keeps skin tight and makes it look younger. Among all food types, berries stand out, often ranked the number-one fruit for skin health because of their anti-inflammatory properties, while providing protective and brightening properties.

Avocados & Nuts: Healthy Fats & Vitamin E

Packed with healthy fats and extra vitamin E, which are critical for soft, hydrated skin, avocados are great for a glow. Nuts (almonds, walnuts) also offer a blast of beneficial nutrients for the skin. When eaten together, these two foods provide a natural barrier to the oxidative and dehydrating stress on the skin. Regularly eating these foods is one of the best, simplest ways to optimize foods for a natural glow to your skin.

Greens: Detoxification

Chlorophyll, iron, and fiber from spinach, kale, and other leafy greens assist the body in detoxification. Since they help reduce internal inflammation, manifestations of this may appear as acne or dull or uneven skin tone externally. They also provide a good source of vitamin A, which is important for skin cell renewal. 

Probiotics: Gut Skin Connection

It appears that your gut and skin health are connected. Foods with probiotics (yogurt, sauerkraut, and kombucha) restore organized bacteria to the gut, reduce inflammation internally, and improve the workings of digestion in the colon and intestines overall. When the gut microbiome is in balance, there are usually fewer skin flares. A healthy gut and healthy skin represent one another.

Hydration: Cucumber and Watermelon

For hydrated, youthful skin, hydration is important! It's important to hydrate with water mostly, but foods that hydrate will help too. Water helps hydrate, but foods that contain high amounts of water, like watermelon and cucumber, provide us with water plus vitamins and minerals in a hydrating form. Eating foods that contain hydrating water will keep your skin looking plump, youthful, and fresh. Make sure to include hydrating foods and beverages high in water content every day!

Bonus: Collagen & Gut Supplements

Excellent food alone is the basis for great skin, but some targeted supplements can also boost skin health. There are a few fantastic categories of supplements you can investigate: Collagen for skin firmness, gut health boosters for skin clarity, and protective blends for ongoing strength.