How to get clear skin with just eating these healthy foods


Photo by Shauna Camps from pexels

Written by Sumayyah Namusabi

Updated: 2021-01-23

By now we all know that a good nutrition can affect your body organs positively in many ways and that includes your skin! The foods we eat everyday have a huge impact on the skin’s health.

Many studies have shown how dietary changes serve as a component or influence common skin conditions like acne, skin-aging, psoriasis, atopic dermatitis (eczema) and rosacea.

For certain skin conditions like acne, it is highly advisable to go easy on high-glycemic carbohydrates (pasta, white rice, white bread, sugar and sugary foods) as they release the hormone, insulin, which causes production of excess oils increasing your risks of acne. Other foods to watch out for are; dairy foods, saturated fats and trans fats.

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A clear skin diet

The content written below is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation.

Essential fats

In a study by Meagen M.McCusker, healthy fats like omega-3 fatty acids and omega-6 fatty acids play a great part in your skin's health as they help in oil production and hydration of the skin, reduce skin photoaging and inflammation alongside improvements in many other skin disorders like acne, atopic dermatitis, psoriasis, systemic lupus erythematosus, nonmelanoma skin cancer, and melanoma.

Foods to eat include;

Omega-3s are also proven to fight depression and anxiety which is associated with skin acne.

Extra Virgin Olive Oil is also one of the healthiest fats with great anti-inflammatory properties that protect skin elasticity and reduce the risk of sun damage which is associated with skin photoaging.

Low-glycemic Foods

The point of a low glycemic diet is to eat complex carbohydrates that are less likely to spike an increase in blood sugar levels which may release high levels of insulin, resulting into production of excess oils, increasing the risks of acne.

Foods to eat include;

Vitamins A and E

In a study done by Pinar Ozuguz and colleagues, low levels of Vitamin A and Vitamin E were associated with severe skin acne so increased intake of foods rich in these vitamins can the severity of acne.

You might want to talk to a health provider before taking vitamin A supplements as they may be toxic to your vital organs.

Foods to eat include;

Antioxidant Foods

Antioxidants help neutralize free radicals that can harm the body cells. In a study published in the Lipids in Health and DiseaseTrusted Source, antioxidant supplements were used together with omega-3 and they reduced their acne and improved mental health.

Foods to eat include;

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Zinc Foods

Zinc is a very important mineral that our bodies use in many ways including collagen synthesis, immune function and inflammatory response, it is necessary for proper healing hence great in improving acne.

In a study published in BioMed Research International Journal, lower serum zinc levels were related to the severity and type of acne lesions in some patients with acne vulgaris thus higher consumptions may improve acne.

Foods to eat include;


Just like you eat healthy to maintain your body weight or boost health for your body organs, the above clear skin diet can also be effective in improving your skin health.

Eat good, it will show!

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