There is so much contradicting information out there that it can just be plain overwhelming, and for most people, this sense of being overwhelmed can make it seem like getting clear skin is too much work.
Clearing your skin doesn’t have to be complicated! There is no “perfect” diet for everyone because everyone is different and some foods may work better than others. But don’t let that dissuade you, these foods I’m about to share with you are a really good starting point on your path to clear skin.
A great way to get started is to think about what kinds of foods you’re eating now that may be preventing you from getting clear skin such as processed foods, sugar, gluten, wheat, and stimulants like caffeine. If you are able to lessen or cut out these foods completely, healing foods will have a chance to do their magic.
If you're interested in learning about why I believe caffeine causes acne, then check out my post on the topic here. And, for those of you who are sugar-addicts, you may want to check out this post to help you cut back on the sugary treats.
Healing Foods for Clear Skin
#1 Fish Oil
Coldwater “oily” fish that are rich in omega 3 fatty acids have amazing anti-inflammatory properties. Omega 3s nourish and support the skin while regulating hormones and reducing redness and stress. Taking a high-quality fish oil
will provide all of the omegas your skin needs to heal. I like to take them in gel cap form to avoid the flavor, otherwise, I find that putting the oil in my morning smoothie completely covers the taste, I promise!
#2 Sacha Inchi Oil
If you’re not too keen on taking fish oil, Sacha Inchi Oil
is an AMAZING replacement. Native to the Amazon Rainforest, sacha inchi oil provides highly absorbable omega 3,6, and 9 fatty acids, is easily digested, and contains high levels of vitamins A and E, all of which are amazing for the skin! It combats inflammation and is high in protein.
#3 Avocados
Avocados are one of my key ingredients. It is high in linoleic acid, an omega 6 complex of polyunsaturated fatty acids that reduce inflammation in the skin. People who have acne usually have lower levels of linoleic acid due to poor diet.
Avocados are also rich in vitamin E (an essential skin nutrient) and fiber (which is essential for digestive health). Vitamin E protects the skin from free radicals and toxins, especially toxins from your environment.
#4 Leafy Greens
Some of the most cleansing foods come from dark, vitamin and mineral rich leafy greens such as kale, chard, watercress, mustard greens, as well as herbs like cilantro, parsley, basil, and dill. These greens will cleanse, purify, and build the blood, nourish the skin, and detoxify the system.
Leafy greens will provide the vital minerals that are known to improve acne such as zinc, chromium, and iron. Incorporating even just one green smoothie per day will improve your skin greatly and give you that glow from the inside out!
#5 Young Coconuts
Young coconuts have so many uses that are beneficial for your health and the quality of your skin.
Drinking fresh coconut water daily will provide essential and nourishing electrolytes that will hydrate and plump the skin. Using the fresh coconut meat in your smoothies will provide fatty acids that balance and regulate hormones and support and nourish the thyroid and adrenal glands, preventing hormonal acne.
#6 Coconut Oil
If you are suffering from candida causes acne, then coconut oil
may be the answer you’re looking for. Its anti-fungal, anti-microbial, and anti-bacterial properties will return candida to its normal levels and improve digestion, immunity, and skin quality.
You can even use coconut oil topically to kill acne-causing bacteria and to soften and moisturize the skin.
Coconut oil truly helps get rid of acne from the inside out, and I’m really loving it lately as a daily moisturizer. It’s also the only oil I use for cooking since it’s stable and won’t go rancid at high temperatures like olive oil.
Coconut oil can also help keep your hormones in balance since females need a certain amount of healthy fat in their diet to stay healthy. If you don't have your period or are suffering from hormonal acne, you may want to start incorporating a little bit of cold-pressed coconut oil into your diet. You can also read more about acne and hormonal balance here.
#7 Nuts and Seeds
Nuts and seeds provide essential fatty acids, vitamins, and minerals that are important to maintain acne free skin. Some of my favorite nuts include Brazil Nuts, Walnuts, Macadamia Nuts, and Almonds.
• Brazil nuts - 1 Brazil nut contains 100% the daily value of selenium needed, which is a powerful anti-oxidant. Brazil nuts reduce inflammation and keep the skin plump, elastic, and youthful.
• Walnuts - Walnuts provide high levels of linoleic acid and omega 3 fatty acids that reduce inflammation and regulate hormone levels.
• Macadamia nuts - contain 22% omega 7 palmitoleic acid, which regulates proper skin cell functioning and is a good source of calcium, phosphorus, potassium, magnesium, and selenium. Macadamia nuts are also high in omega 3s vitamin E.
• Almonds - Almonds are high vitamins, minerals, and dietary fiber. They are also rich in vitamin E and protect against oxidation and free radicals.
Seeds also provide rich sources of essential fatty acids, zinc, vitamin E, iron, magnesium, folic and linoleic acids. Some of my favorites are hemp seeds, chia seeds, pumpkin seeds, and flax seeds.
#8 Beta-carotene Rich Foods
Beta-carotene, which is found in many orange, yellow, and red colored fruits and vegetables, convert to Vitamin A when consumed, which is awesome for reducing acne. It also aids selenium’s plumping and elastic benefits for the skin. Some good sources are carrots, squash with orange flesh, bell peppers, sweet potatoes, oranges, persimmons, melons with orange flesh, ruby red grapefruit, and mangos.
#9 Green Tea
Green tea is rich in antioxidants and polyphenols that work very well against skin cancer and free radicals. Its internal use slows down the skin’s aging process and reduces inflammation. Green tea
is also fantastic for external use on blemishes and redness.
#10 Berries
Berries are one of the tastiest acne remedies. They provide anti-oxidants and anti-inflammatory properties that reduce swelling and redness. Berries also boost your immunity and improve the skin’s ability to heal acne.
If you're feeling a bit overwhelmed by a holistic approach to healing your acne, always know that you can take adjust things as you go along. You don't have to do everything at once! Simply taking out the bad foods themselves will improve your acne dramatically. These are just some good food ideas to go with when you are unsure of where to start =)
For more acne related articles look below:
Toothpaste is Bad for Acne
Healing Acne- The Herbalist’s Way Part 1
Natural Sources of Salicylic Acid for Acne—From Fruit!
The Top 6 Fermented Foods That Fight Acne
6 Skincare Tips That Cleared My Acne Naturally
Are Papaya Enzymes the Answer to Banishing Red, Splotchy, Uneven Skin Tone?
Hellen says
My partner and I absolutely love your blog and find all of your post's
to be exactly what I'm looking for. I'll be sure to try out these foods and see how it goes!
Enrique says
Hello! I just wanted to say that I love this post! I've never heard of sacha inchi oil, where can I find it? Thanks!
Berniece says
I love your site! You're such an inspiration! I'm going to start incorporating these foods starting this week, let's see how it goes =)
Zella says
It looks like I'm on the right track with these foods, though I have to admit, fermented foods do sounds a bit scary! Here's to hoping I can somehow work those in too!
Felipe says
Write more, that's all I have to say! I never really thought about how important diet could be in relation to the health of our skin, but it really does make perfect sense. You are what you eat, as they say. Thanks for your enlightening post.
Vickey says
Good day! This post could not be written any better!
Reading this post reminds me of my good old room mate!
He always kept chatting about this. I will forward this page to him.
Pretty sure he will have a good read. Many thanks for sharing!
Leonie says
For those looking for the sacha inchi oil, I've found it at my local Whole Foods Market in the vitamin section. Hope this helps someone!