8 Foods to Eat for a Clear and Healthy Skin

8 Foods to Eat for a Clear and Healthy Skin


What you eat is also mirror in your complexion. Medical experts have noted that proper nutrition can have a major impact on the way your skin looks and feels.

Processed foods and high-fat dairy products can cause acne flare-up and promotes inflammation. While foods high in antioxidants and protein can have anti-aging effects.



Almonds can help maintain a clear complexion because it is rich in vitamin E. Vitamin E protects the skin from damage caused by the sun.


Blueberries are also rich in antioxidant which help fights free radicals caused by pollution and UV radiation that attack skin cells and cause DNA damage. Blueberries are powerful ammunition in fighting against the premature aging process.

Chia Seeds

Chia seeds are loaded with omega-3 fatty acids, that helps maintain cell membranes through skin protection and by providing the skin with moisture.

Complex Carbs

White flour and processed foods can cause acne and increase inflammation. You should replace white rice and pasta with complex carbs like barley, quinoa, brown rice and beans are foods that are all lower on the glycemic index.


Black, green and other teas are a great source of antioxidants. Antioxidants are good for the skin while coffee contains acid that can cause inflammation and increase insulin production. You should limit your coffee intake to one cup per day.


Water helps keep you hydrated and is essential to good health and skin as well. It is important to keep yourself hydrated throughout the day.

Oily Fish

Oily fish such as tuna and salmon provides the body with biotin. Biotin is vitamin B that produces fatty acids and metabolizes amino acids.


Spinach contains beta-carotene, an antioxidant that slows down skin cancer cells and helps repair skin cells. It also gives the skin a youthful glow while preventing aging.

It also is rich in potassium, lutein, fiber and folate, that helps with DNA repair and help restores skin cells damaged by the sun, while also keeping them cancer-free.