Clear Skin Diet: Foods to Include and to Avoid

When it comes to achieving clear, radiant skin, your diet can greatly affect the appearance and health of your skin. There is an ever-growing body of evidence that demonstrates a strong link between the foods we eat and our skin health.

Although a clear skin diet isn’t a magical solution to everyone’s skin care woes, you might find that it makes a huge difference in your acne, eczema or other skin disease. What foods should you eat for clear skin and which ones should you avoid?

Here are several things you need to know about a clear skin diet:

• Studies suggest that eating a balanced diet of lean proteins, healthy oils and raw fruits and vegetables may improve the appearance of your skin.
• On a similar note, research has also shown that foods high in sugar, fat and empty carbohydrates may cause acne blemishes and dull skin.
• A healthy diet loaded with antioxidants and a regular skin care regimen is the winning combination for maximizing your handsome.

Best Foods for Clear Skin:

1. Vitamin A

Foods High in Vitamin A: sweet potatoes, carrots, apricots, spinach and kale

If you struggle to control your oily skin, try loading your plate with foods rich in Vitamin A. Retinoids, or vitamers of Vitamin A, have been used for decades to treat acne and promote healthy skin cell production.

Eating foods rich in Vitamin A can potentially reduce acne breakouts by helping control oil production. This was demonstrated in a 1991 study published in The Journal of Investigative Dermatology, which found that Vitamin A influenced oil production by reacting with receptors located in our skin’s sebaceous glands (see claim: “…retinoids may modify the differentiation of sebocytes in vitro by modulating keratin expression.”)

2. Vitamin B12

Foods High in Vitamin B12: fortified cereals, beef, trout, tuna, liver and clams

Vitamin B12 deficiencies are not uncommon in the United States, especially in strict vegetarians. This water-soluble vitamin has many important functions in the body, including maintaining healthy skin.

Try Men's Skin Care

Eating foods with Vitamin B12 can help even out your skin tone and improve hyperpigmentation. However, those with a Vitamin B12 deficiency will stand to see the most improvement when it comes to their skin.

3. Vitamin C

Foods High in Vitamin C: bell peppers, oranges, grapefruit, broccoli, brussels sprouts

Struggling with a dull complexion or dark circles under your eyes? Clear up your uneven skin tone by loading your plate with Vitamin C.

Numerous studies show that Vitamin C can promote collagen (the protein which gives skin its structure) and can potentially treat sun-damaged skin. According to a 2005 study published in The Journal of Investigative Dermatology, Vitamin C was shown to be especially effective at reducing photoaging when combined with Vitamin E (see claim: “…improved chemical stability of the vitamins (C+E) and doubled photoprotection to solar-simulated irradiation of skin…”)

4. Vitamin E

Foods High in Vitamin E: nuts, green leafy vegetables and broccoli

If acne scars are getting you down, try eating more Vitamin E. This powerful antioxidant is well known for its wound healing abilities and plays an important role in protecting the body from free radicals. It’s also effective whether it’s taken orally or applied topically.

Take the skin care quiz

Avoid These Foods for Blemish-Free Skin:

1. High-Glycemic Load Foods

Pasta, white rice, sugar and other foods which spike insulin levels quickly are considered high-glycemic foods. While you don’t need to completely swear off these foods, limiting them is crucial to achieving blemish-free skin.

Studies have shown that eating a low-glycemic load diet can improve insulin sensitivity and reduce the severity of acne. A 2007 study published in the Journal of the American Academy of Dermatology found that a high-protein, low-glycemic load diet resulted in reduced acne lesions after just 12 weeks (see claim: “At 12 weeks, total lesion counts had decreased more in the experimental group…”)

2. Coffee

A cup of coffee isn’t necessarily bad for you. But drinking multiple cups of coffee per day can have negative consequences for your skin.

Coffee is a diuretic, which means that it can be dehydrating by causing excessive urination. It can also ruin your sleep, which is vital to healthy skin function.

 

 

3. Dairy

The jury is still out when it comes to whether or not dairy is bad for your skin. However, those who are lactose-intolerant can suffer from increased inflammation and acne breakouts after consuming dairy products.

Eat Your Way to Better Skin

Although it’s still a subject of debate in the scientific community, there is no denying the strong link between diet and skin health. As men become more interested in achieving clearer, more handsome-looking skin, they can now easily find this evidence online.

When following a clear skin diet, keep in mind that it doesn’t erase the need for a regular skin care regimen. If you’re searching for a simple skin care system made specifically for men, check out Tiege Hanley’s Skin Care Systems.