Clear skin is one of these beauty attributes people spend years chasing, not to mention hundreds, or thousands, of dollars.

Acne is a widespread skin condition affecting 60 million Americans, and it seems to be extending long past puberty too. Adult acne is becoming more prevalent with the average age of acne sufferers rising from 20.5 years to 26.5 years, in the past 10 years.

Food is one factor that has a very big impact on the condition of your skin. Whether it is a form of acne or simply a dullness you can’t quite put your finger on, your plate is the best place to start in your quest for a healthy complexion.

Regular consumption of skin-friendly foods can be all you need to achieve clear radiant skin. Here is how to eat your way to beautiful skin.

Say NO to Artificial Sweetener

Many foods have had bad reputations when it comes to acne, but one of the food groups that have been making the list recently is Sugar, and for good reason.

A study presented at American Academy of Dermatology Residents and Fellows Symposium showed that a high consumption of sweeter was associated with acne prevalence.

This could be due to artificial sweetener containing hormones, or to them being inflammatory, which leads to aggravated acne and rash. Also, know how many grams of sugar you need daily When you’re having a cup of coffee or enjoying a bowl of cereal.

Opt for a sugar-free companion like soy milk, oat milk and almond milk over cow milk, and enjoy clearer skin.

Love your kale

Not everybody has embraced kale. While many have found ways to enjoy the sometimes bitter green with its endless health benefits, some still don’t like the taste.

If you’re one of these people, now you have even more motivation to add the super green to your pet on regular basis.

Only one cup of kale will top off your daily requirement of vitamin C and A, essential for skin health and optimal for firmer skin.

Not only does this make eating Kale one of the best anti-aging tips, the crunchy green vegetable is an excellent source for lutein and zeaxanthin, two nutrients that neutralize the free radicals resulting from UV ray exposure, and consequently, preventing any resulting skin problems.

Fatty fish

One of the best nutrients for beauty, and for skin health, is omega 3 fatty acids, and your best source for these friendly fats is oily fish like mackerel, sardines, and salmon.

Not only will you be getting your healthy dose of omega 3 when you eat fish, mackerel will give you eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that combat acne inflammation while providing you with a healthy dose of skin-friendly B12 vitamins.

Make these fish a part of your weakly meal rounds and enjoy the clear supple skin, among other numerous health and beauty benefits.

Enjoy avocado

Avocado is one of Skin top moisturizers gifted to us by nature. Not only is the green fruit one of the best plant sources of omega fatty acids, avocado oil is believed to stimulate collagen production.

The creamy delicious fruit is also rich in vitamin E, great for skin youthfulness, and vitamins C, an anti-inflammatory that will help clear your skin.

Blend avocados into your morning green smoothie, chop them to add a buttery flavor to your salad or mash them and enjoy avocado toast.

Crunchy nuts and seeds

Nuts have long been considered a ‘bad’ food when it comes to acne. This is not true, however. Walnuts are the only type of nuts containing a sufficient amount of omega 3 with their health and beauty benefits.

Almonds and sunflower seeds are rich in vitamin E which is essential not only for youthful supple skin but also for skin clarity.

A study investigated the levels of vitamin E in individuals suffering from acne as opposed to its levels in the clear-skinned control group and found that acne suffered had 30 percent less vitamin E than the control group.

Complex carbohydrates

The worst thing you can do for acne is consuming large quantities of high glycemic carbohydrates.

High glycemic index foods are foods that increase blood sugar levels such as sugar, white potatoes, and white bread. A study investigating 23 acne sufferers showed significant improvement in the severity of acne as a result of a low glycemic index diet.

Additionally, a survey with 2528 participants showed that over 87 percent of these dieters reported improvements in their skin after following a low glycemic index diet.

Replace your simple high glycemic index carbs with healthier alternatives such as sweet potatoes, oats and whole grain rice, pasta and bread for clear skin.


High in antioxidants, this unique tasting vegetable is a regular component of face creams, so why not take advantage of its beautifying nourishing content through diet as well?

Add cubes of boiled artichokes to your salad, or extract the artichoke hearts and stuff them with lean ground beef or mushroom and cook them in tomato sauce for a  mouthwatering skin clearing meal.


Get back to health basics with your plate of steamed vegetables with those green nutrient packed florets. Broccoli is contained numerous vitamins such as vitamin A, B, C, E, and K, all of which nourish your skin and help it look clear and luminous, while broccoli’s high calcium content will help you with healing, and aid you in getting enough calcium through plant sources.


Beauty often starts on your plate; you can eat your way to clear skin and fewer breakouts, just like you can eat your way to a radiant complexion and youthful skin.

Choose the right skin-boosting foods every meal, and make a conscious effort to focus on adding at least one of these ingredients to any meal or snack, no matter what it is, and you will soon see the difference.