Best Foods to Achieve Clear & Healthy Skin

Best Foods to Achieve Clear & Healthy Skin

Skin Exfoliation is important
Improve your skin by eating these foods

Improve your skin by eating these foods

Did you know that the foods you eat have a big impact on your skin’s appearance? When you’re healthy and well-nourished, your skin gets the nutrients it needs to truly flourish. Your diet can do everything from banishing acne to improving skin texture. Keep reading to learn all about the foods that make your skin glow.

Can diet really affect my skin’s appearance?

Wondering whether it’s really worth paying attention to your diet? Your diet can significantly change the apparent age of your skin. In addition to making your skin look younger, the foods you eat can stop breakouts and increase hydration. Ultimately, anyone who wants stunning skin should consider making a few changes to their diet.

The do’s and don’ts of improving your skin through your diet

Eating a clear-skin diet doesn’t have to be complicated. Here are a few essential things to know about foods that are good for your skin and foods that aren’t.

Which nutrients are important for promoting clear skin?

If you’re looking to improve your skin, fruits, and veggies are a great place to start. Research shows that vitamins C, D, E and K are essential to building healthy skin. Other important nutrients to look for include fatty acids that help moisturize skin and protein that builds new skin.

Can eating certain foods harm your skin?

Keep in mind that there are also some foods to avoid for clear skin. Most acne diets recommend avoiding dairy and excess sugar because these can lead to breakouts. You might also find that your skin is puffier and has more dark spots if you consume excessive amounts of alcohol.

7 foods to eat if you want better skin

While almost any plant-based or healthy diet can improve skin, some foods are better than others. If your priority is great skin, you need to prioritize a few specific types of nutrient-rich foods. Here are some of the best foods for skin.


These delicious fruits contain several nutrients for healthy skin. They have antioxidants that protect your skin from damage along with fats that keep your skin looking soft and smooth. Avocados are also an excellent source of vitamin E. This essential vitamin helps to produce healthy skin, and some research suggests it might also help with skin disorders like eczema.

Sweet potatoes

Vitamin A is essential for improving the health of both the upper and lower layers of your skin. By getting enough vitamin A, you can reduce inflammation and keep collagen from breaking down. One of the easiest ways to get vitamin A is to eat sweet potatoes. These tasty veggies contain beta-carotene, which turns into one of the most bioavailable forms of vitamin A.

Fatty fish

Omega-3 fatty acids are one of the best foods to keep your skin looking moisturized. When you eat enough of these ingredients, your skin looks bright and glowing. The foods highest in omega-3s are fatty fish like mackerel, salmon, and herring. You can also find plenty of omega-3 fatty acids in sardines and anchovies.

Pumpkin seeds

Pumpkin seeds are one of the best foods for acne because they’re an excellent source of zinc. This nutrient offers you one of the most effective ways to fight acne through your diet. While there are no foods to clear skin overnight, pumpkin seeds certainly act fast. Once you get your zinc levels up, you might find that breakouts are milder and less frequent.

Bell peppers

Bell peppers contain an extremely useful blend of vitamin A and vitamin C. These vitamins help your skin to produce collagen that keeps your skin looking firm and bouncy. When looking for the best foods for skin, try to pick red or yellow peppers. The brighter versions contain more nutrients than the green peppers.


There are a variety of great greens for skin, but spinach is one of the best foods to eat for clear skin. Its high zinc levels are very helpful for fighting off acne. Spinach also has high levels of protective vitamin C.

Red grapes

If you’re looking for fruits that are good for skin, red grapes are the ideal choice. This fruit contains resveratrol, a powerful antioxidant. In addition to preventing oxidative damage, red grapes contain a helpful blend of vitamin A and vitamin C to promote healthy skin growth.

How long does it take to see results after changing your diet?

Like any other dietary change, it takes some time to see results. Depending on what you eat and what your skin is like, you’ll usually need to wait at least a few weeks to experience changes. Some people say they keep noticing improvements for up to 12 weeks after they begin eating foods that are good for skin. Keep in mind that it’s important to be consistent. Getting bored and quitting after a few weeks could reverse all your impressive results.

As you can see, your diet has a huge impact on the health of your skin. By taking the time to eat a few of the foods mentioned above, you can help your skin look softer, clearer, and smoother. Of course, everyone’s body and skin are different and you should always consult with your physician to determine what diet is appropriate for you.  If you’re interested in more great tips for taking your skincare to the next level, explore the Rodan + Fields blog. 

R+F Products for Clear Skin

Rodan + Fields 4-step Unblemish Regimen helps to clear and prevent breakouts while tackling visible signs of aging like uneven skin tone, and effectively removing dirt, oil and impurities. Tackle acne and blemishes with a combination of a skin-healthy diet and the right products to reduce acne and prevent future breakouts.

*All referenced results are based on an 8-week U.S. clinical and consumer study.

Learn more about Rodan + Fields  and how you can get your most radiant skin ever. Trust your skin’s glow to the Doctors and to your consultant who know how to help you get your skin glowing.

Results may vary depending on multiple factors: age, gender, skin type and condition, concomitant products used, health history, location, lifestyle, and diet.

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*information is taken from The R+F Source.