Whether you have frequent breakouts, dry skin, or wrinkles that make you cringe, your skin is a part of the body that’s important to take care of. We invest in nice face washes, expensive moisturizers, and monthly facials to get our skin looking in tip-top shape, but it turns out, good skincare isn’t the only key to a glowing face; our diet plays a major role in keeping our skin moist, smooth, and acne-free.
When it comes to skin-clearing foods, your best bet is always healthy foods, which are filled with vitamins and nutrients that work to fight inflammation, bacteria, and sun damage.
Studies have even connected the Mediterranean diet with skin cancer prevention, demonstrating the role food has on the body’s largest organ.
If you’re looking to fill your diet with skin-enhancing nutrients, try eating these six foods that will have your face looking clear and fresh in no time.
“Salmon and fatty fish contain lots of omega-3 and omega-6 fatty acids that are great anti-inflammatory compounds,” says dermatologist Dr. Patricia Farris. “These fish can help treat the inflammatory type of acne.” Studies show that fish oil supplements can also help improve acne in those with moderate to severe breakouts.
Garlic contains natural antibacterial compounds, which can help clear out any bacteria your skin has been harboring. Allicin, the bacteria-fighting compound, is best absorbed when garlic is eaten raw, so try crushing or chopping your garlic without heating it up for best results.
3. Sweet Potatoes
“Sweet potatoes have lots of vitamin C, which is a great antioxidant that fights free radicals,” says Farris. “We now know that oxidative stress occurs in the skin of acne patient, so these antioxidants are helpful.”
“Avocado is full of vitamin E and healthy fats,” says Farris. “It has great antioxidant and anti-inflammatory compounds.” Studies show that foods high in antioxidants can help improve the skin’s appearance, smoothing out its surface and protecting against UV damage.
“Nuts are full of minerals such as zinc, selenium and vitamin E,” says Farris. Zinc helps to protect the skin’s collagen, keeping your skin firm and wrinkle free. Vitamin E is an antioxidant that helps to fight free radicals.
“Berries have extremely high levels of antioxidants, which help skin fight inflammation, cancer, and aging,” says dermatologist Dr. Julia Tzu. Filled with vitamin C, essential fatty acids, and ellagic acid, berries can help protect against sun damage, hydrate your skin, and fight wrinkles.