The best foods for clear skin are high in antioxidants, Vitamins C, A and E, selenium and essential fatty acids, all of which improve collagen production, skin tone, elasticity and cell development. Try to incorporate the following foods into your clear skin diet and you’ll have a smooth, healthy and glowing complexion in no time.
Brazil NutsMost nuts are packed full of skin loving nutrients, but Brazil nuts, in particular, are amazing for the skin thanks to their high levels of selenium. Just four Brazil nuts a day will provide the RDA of selenium, which helps to prevent acne, as well as protecting skin cells from sun damage and age spots. Want to know which particular nuts to include for a healthy skin diet? Read this article from Health.com here.
KaleKale is an essential part of a clear skin diet as it’s high in lutein, a powerful antioxidant vital for normal skin cell development and a healthy skin tone. This green leafy vegetable also contains Vitamin A, also known as retinol, which reduces wrinkles and increases blood flow to the surface of the skin. Include kale in your diet by stirring it in stews and soups, or by adding it to a smoothie.
Chia SeedsChia seeds are loaded with nutrients and are one of the healthiest foods on the planet. High in antioxidants, fibre and omega 3 fatty acids (to name a few) these super seeds are one of the best foods for clear skin. Just add a tablespoon of these little fellows to a salad, cereal, porridge or smoothie to get your daily dose of chia seed goodness. Read more about the benefits of chia seeds here.
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AvocadoAs well as tasting delicious and being insanely photogenic (surely the most Instagrammed food ever?), Avocado is brilliant for your skin. This funny green fruit is packed full of ultra-moisturising, essential fatty acids and Vitamin C, which improves skin tone and texture. It also contains high levels of Vitamin E, which protects skin from oxidative damage and keeps your complexion looking radiant and youthful.
BerriesOne of the most scrumptious foods to clear skin, berries, such as blackberries, blueberries, and strawberries, are brimming with Vitamin C. This skin-boosting vitamin is a super antioxidant and helps to diminish skin blemishes - ideal for those who suffer from breakouts and acne. Vitamin C also promotes collagen production, which keeps skin plump and youthful.
SardinesOily fish is one of the most important foods for clear skin as it’s high in omega 3 fats. These fatty acids encourage the body to produce anti-inflammatory compounds which can reduce acne, eczema and psoriasis, all of which are caused by inflammation. Sardines, in particular, are the best fish source of omega 3, with one serving (3.5 ounces) containing 1.5 grammes. Salmon, mackerel and anchovies are also fantastic sources of this essential fatty acid.
TomatoesTomatoes are brilliant for a clear complexion as they contain lycopene, which improves skin circulation and raises the skin’s natural SPF. Tomatoes are additionally rich in Vitamin C which aids in collagen production, helping to keep the skin desirably firm and taught, as well as selenium, ideal for reducing age spots.
QuinoaThe darling of the wellness world, quinoa is a vital component of a healthy skin diet. Loaded full of essential vitamins, minerals, antioxidants and phytonutrients, Quinoa is so crammed full of goodness its health benefits are too vast to list them all. In particular, the wonder grain is one of the best vegetarian sources of lysine, which assists in the synthesis of elastin and collagen. Quinoa also decreases sebum production which can help prevent acne, as well as reducing brown spots and pigmentation. For more quinoa health benefits and recipe ideas, read this informative article by Nutrition Secrets.
WaterKeeping hydrated is paramount for clear, firm and glowing skin. Dehydration can cause a dry, tired and washed-out complexion, so make sure you knock back six to eight glasses of water a day to keep skin moisturized and vibrant. Juices and herbal tea can count towards your daily quota, but it's best to avoid alcohol, caffeine, and fizzy drinks.
EggsEggs are bursting full of skin nourishing properties and are essential for a healthy skin diet. A nutritious source of amino acids, eggs help to produce collagen and elastin for taught skin and melanin for an even skin tone, as well as being high in Vitamin A, D and iron. Read more about all the skin clearing qualities eggs have here.