32 skin-clearing foods for a glowing complexion
Think spots are something just teenagers get? Think again. Around 20 per cent of women suffer from acne well into their 20s and 30s, which can be caused by anything from stress to hormone fluctuations and more.
All is not lost, however - aside from topical over-the-counter treatments and antibiotics, there are a number of foods long-heralded for their skin clearing properties that, added to your diet over time, may help to significantly improve the quality of your skin.
Even if you're shaking up your skincare, you may need more than acne treatments to shift it so looking at your diet is also important and something you'll be asked about if you do visit a dermatologist.
Certain foods including those that are processed, fried and containing high amounts of sugar may contribute to underlying inflammation, which can, in turn, trigger acne. Studies show that diets with a high glycemic load, or diets that include a lot of starch and sugar could trigger acne. There's also been studies on the relationship between diary and acne although it's not clear whether it's the dairy itself or the hormones in milk that may impact skin conditions.
The best way to know if food is involved is to work with a dermatologist, registered dietitian or nutritionist who can guide you through specific foods could be the culprit or help you do an elimination diet.
You could also try combining our top 32 vitamin-packed foods in a healthy diet plan plus fresh air, plenty of exercise, and a good skincare regime, and see if they make a difference.
Check out our helpful guides on banishing acne on different parts of your body, hormonal acne, back acne and how to get rid of acne scars.
Kefir
An unhappy gut can mean unhappy skin. Kefir is one of the most probiotic-rich foods you can find and is excellent for aiding digestion problems, which can lead to inflammation in the skin. Pop into a Whole Foods, health store or M&S to get your fix.
iStockMoringa
"As well as containing vitamin C and minerals, moringa is rich in carotenoids, which have been found to accumulate in the skin and help protect it against damage from UV light." says nutritionist Cassandra Burns. "Moringa powder can be added to smoothies or juices, or even used as an ingredient in baking or in dips – it has a much milder flavour than some other green foods such as spirulina." Moringa is also utilised as an ingredient in hair care products like Organic Moringa Repair Shampoo £9.99 Herbatint.
iStockNettles
Nettles get a bad rep for being a stingy garden nuisance, but taken in tea, capsule or soup form, you might be surprised to discover they have an anti-inflammatory effect, helping to calm the skin and improve conditions like eczema and acne. They’re also extremely detoxifying, thanks to high levels of antioxidants which protect the body from the over-production of free radicals – chemicals which can cause damage to proteins, fats, carbohydrates and DNA in the body. Try Organic Nettle 20 Tea Bags £2 Clipper from Sainsbury's and see if it makes a difference.
iStockDark Berries
Not only are berries jammed with skin clearing antioxidants, but they’re packed with fibre too: great for staving off hunger pangs and regulating insulin production. Try making a berry smoothie for breakfast or adding them on top of your porridge in winter.
iStockPeppermint
It’s really hard to pick fault with a cup of peppermint tea, which is known for its potent healing and calming properties. Not only can it help to aid digestion, relieve stress – a common acne aggravator – treat headaches and clear sinuses, but it’s seriously good for the skin, too. Try swapping it in for your usual cup of builders brew and see if it makes a difference.
iStockNuts
Deficiencies in minerals such as zinc and selenium have been linked to acne in some sufferers, which is why nuts – in particular pumpkin seeds and Brazil nuts – are a good, healthy snack to get used to. Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power, while vitamin E, copper, magnesium, manganese, potassium, calcium and iron are all essential to skin health and function. Keep a bag in your desk for when your 3pm snack attack hits.
istockTomatoes
Tomatoes are rich in vitamin C, which helps to keep the skin firm and taut by aiding collagen production. They also contain lycopene: the red pigment which not only gives them their bright red colour, but also stimulates skin circulation. Add a serving to your salads or try a few slices on a cracker with avocado for a fast snack.
iStockWatercress
Next time you make a salad, try substituting a few lettuce leaves for some peppery watercress. The leafy greens are jammed full of antioxidants as well as the minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, nourishing the skin while helping to flush out toxins and excess fluids in the process. Bonus!
iStockWater
Clear skin starts from within, and one of the best, cheapest and most effective ways to get there is to help your body flush out toxins by drinking plenty of water. Not only will upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells. Make sure you drink the recommended eight glasses of water a day (roughly three litres), and drink more after exercise. Or as Dalia Maor, registered dietician puts it: "Drink non-caffeinated drinks 'til your urine is just a light yellow."
Rex FeaturesFennel
If you’re not familiar with this liquorice-flavoured root vegetable already – get to know it. Aside from aiding digestion, reducing swelling in the body and helping to flush out excess fluids and toxins, it also works wonders for the health of your skin and hair, so try it as a tea or pick up a few roots for roasting.
iStockOat Milk
There is some evidence to suggest that removing dairy products from the diet can ease the symptoms of acne in some sufferers. However, there is little way of telling whether this will work for you or not unless you try substituting milk for an alternative and monitoring your progress over time. Oat milk is high in fibre, lactose free and is particularly high in vitamin E and folic acid, which supports healthy skin and makes it a great milk alternative. Luckily, most baristas have started stocking this alternative so you can still have your early morning coffee!
iStockRed Grapes
It is thought that red grapes – and their seeds – contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema. As a natural antihistamine, grapes can also help to control the side effects of allergic reactions. Try popping a few washed grapes (with seeds) into a fresh salad, or enjoy a handful as part of a healthy snack between meals.
iStockBeetroot
They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing. Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too. Don't like beetroot? Try blending it in a juice with carrot, apple and ginger.
iStockTofu
Is there a better way to increase your protein intake than by working tofu into your diet plan? The soft, omelette-like substance made from soya beans is a good source of healing vegetable protein, calcium and healthy unsaturated fats – a killer combination for anyone suffering from a skin condition. It is also a rich source of antioxidants, as well as minerals iron, copper and manganese. We love our tofu freshly sprinkled over a salad or cooked into a stir fry. Try adding some of the other ingredients on this list for a super skin-boosting meal.
iStockBrown Rice
It has been suggested that steady blood sugar levels and skin health could be linked, so it makes sense to try swapping out processed white carbohydrates for brown, wholegrain, low glycemic index foods like brown rice. A portion a day not only provides a rich source of B vitamins, protein, selenium and magnesium, as well as several antioxidants, but also helps to regulate your sugar levels by releasing energy slowly throughout the day rather than all at once like processed carbs do. Brown rice tastes a little nuttier, but is still the perfect partner for stir frys and curries.
iStockLegumes
Any healing process needs protein and energy, and legumes – peas, beans, and lentils – have both these things in abundance. They also contain a potent cocktail of vitamins and minerals as well as being particularly high in dietary fibre, which aids the body’s natural digestion process and assists detoxification. All these things help in the battle for clearer skin, so try switching your usual portion of carbohydrates for a few spoons of beans and see if it helps.
iStockKale
Forget cabbage – kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus (phew!). We love adding a handful into a vegetable soup, using it as a base for salads or even blended into a homemade pesto.
iStockAvocado
This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture. Eating a regular portion of avocado (half a pear will do!) can also improve the skin’s ability to keep itself moisturised. Any leftovers you can mix with some honey for a DIY face mask!
iStockGarlic
Each clove of garlic is full of a naturally occurring chemical called allicin, which, when digested, reacts with the blood to create a product capable of killing off many harmful bacteria and viruses your body might be harbouring – including that which causes acne and other skin infections. Couple this with a potent cocktail of antioxidants, and it’s almost unbeatable. To get the most out of garlic, eat raw, chopped finely into a salad or stirred into a meal before serving.
iStockAlfalfa Sprouts
Tiny but mighty, each stringy sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K. Who needs multivitamins when you can sprinkle a few of these on your salad or add into a sandwich? They’re relatively inexpensive, too, and available from most health food shops.
Rex FeaturesBroccoli
Apart from kale, we struggle to think of a vegetable more worthy of the ‘super’ title than broccoli. Antioxidants like vitamins A, B complex, C, E, and K all help to add luminosity to the skin and to revive damaged tissue, while omega 3 fatty acids, calcium and folate support the healing process and aid the proper function of skin cells. Eat raw in a salad, or lightly steamed, to get the most out of your florets. We like to season them with chilli and then stir through a pesto pasta just before serving.
iStockArtichoke
Regular consumption of these woody, fibrous vegetables has been linked to healthier skin, and in particular, improved skin luminosity. Artichoke is frequently used as an herbal remedy in creams and cosmetics because of their high antioxidant potency, but included as part of a healthy diet, can also benefit the body by easing digestion, lowering cholesterol and aiding the body’s natural immune system defences. Pick up a couple from your local supermarket, trim back the thorns and boil for around 25-45 minutes. Baby artichokes are also great if you're a lazy chef – simply sauteé them in garlic and mint.
iStockEggs
Especially the yolks, which are full of skin clearing selenium, zinc and protein, as well as plenty of vitamins. If you're time poor, boil three or four on Sunday night, peel the shell, wrap them in cling film and keep them in the fridge to grab and go, or add into salad throughout the week.
iStockBurdock
Heralded for centuries as a healing remedy, this herb contains high levels of calcium, potassium and magnesium, all of which are essential nutrients the body uses to support healthy skin. It also has strong antibacterial and antifungal properties – perfect for tackling the spread of acne as well as digestive problems. Burdock can be eaten as a vegetable, but the easiest way to take it is in tea form. Most good health food stores should stock it.
AlamyCottage Cheese
For a high-protein, selenium-packed, skin clearing boost, consider introducing cottage cheese into your diet. Try adding a few spoons to a jacket sweet potato and serving with broccoli and spinach for a seriously skin-nourishing meal.
AlamyGreen Tea
Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty. Pop a box on your desk and get sipping!
AlamySweet Potato
There is evidence to suggest that high cortisone levels, one of the main hormones released by the adrenal gland in response to stress, can lead to break-outs. Regulating fluctuating blood sugar levels can help us to combat stress by lifting our moods. Try eating vitamin-packed complex carbohydrates, which release sugar slowly over time, like sweet potato. The root vegetable also contains beta-carotene, which converts to vitamin A when it is digested, and can help to improve the circulation of oxygen to the skin. Beta-carotene can also be found in pumpkin and yellow peppers.
iStockAcai
These tiny purple fruits are one of the most potent forms of antioxidants in the world, and as such, are fabulous for skin health, as they help to eliminate toxins and free radicals in the body. If you can’t get hold of them fresh, most health food shops tell concentrated juices and tablets – just be sure to go for natural products free from additives and artificial sugars. Some smoothies stands also sell acai bowls, so keep an eye out for them next time you're after brekkie on the go.
Rex FeaturesMackerel
If you want a glowing, radiant complexion and spot-free skin, increase your intake of oily fish, like mackerel. Each fillet is loaded with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which combat acne inflammation, as does…
AlamySalmon
… Salmon and other cold water fish. Also, the high protein it contains can help to speed up the skin’s natural healing process. Salmon and avocado is an unbeatable skin loving combination, so you shouldn't ever have to wonder about your sushi order again. Don't forget the brown rice if it's an option!
AlamyOysters
Oysters are packed with skin clearing nutrients for relatively few calories. Expect to find everything from vitamin A to zinc and selenium in these bite-sized sea-dwelling beauty bombs. Down the hatch!
AlamyPumpkin Seeds
Not keen on seafood? Try sprinkling a handful of pumpkin seeds over your salad instead. Each kernel is high in vitamin E, zinc and omega 3 & 6 fatty acids, making them a good veggie skin clearing substitute. Why not make your own trail mix with pumpkin seeds, brazil nuts and dried dark berries? Delicious and nutritious.
