Foods For Clear Healthy Skin

Clear healthy skin is something that comes from the inside out. It’s easy to wear make up and hide the spots but that is just a band-aid approach to the real problem. Luckily there are foods that help your skin repair, heal and clear itself out. s you know food is medicine, whether we all believe it or not.

The key to success here is incorporating these foods in your diet daily and the longterm commitment to this process. It is not a quick fix or overnight remedies. The main thing at the end of the day is to eat healthy, balanced, nutritious food, predominantly whole foods.


Probiotics introduce healthy bacteria to the gut and create a barrier to reduce inflammation, which can trigger certain skin conditions. Kimchi , Kombucha, sauerkraut, Kefir are great sources for probiotics in food.


Prebiotic foods are high in a special type for fiber that support digestive health by increasing the friendly bacteria in the gut and even boost the immune system. Try to consume them raw as some of the fiber content is altered during cooking. These foods are onions, garlic, oats, leeks, asparagus ,bananas, apples, flax seeds

Omega 3 Fatty Acids

Omega 3 Fatty Acids are important fats that help reduce inflammation. They are found in fatty fish like salmon, trout and tuna. For vegetarians and vegans chia seeds, brussel sprouts, hemp seeds, walnuts, flavored seeds.

Vitamin C

Vitamin C is a powerful antioxidant, and promotes skin health and boosts immune system. Foods rich in vitamin c are lemons, oranges, guavas, chillin peppers, yellow peppers, thyme, parsley, spinach, kale, kiwi, broccoli, brussel sprouts etc.

Vegetables & Fruits

Fruits and vegetables are packed with important nutrients like Vitamin A and C, folate , and minerals like potassium and magnesium and are a high in fibre. Aim to eat a variety of fruits and vegetables and at least half a plate serving each day as each one has different benefits. For example watermelon contains lycopene which is a powerful antioxidant and anti-inflammatory that helps protect the skin against environmental agents


Zinc can effectively treat acne by reducing inflammation, inhibiting the growth of acne causing bacteria and suppressing oily gland activity. Zinc plays critical roles in collagen synthesis, immune function and inflammatory response, so it is necessary for proper healing of the skin.

Foods rich in zinc are oatmeal, almonds, lobster, peas, pumpkin seeds, kidney beans, oyster, sardines, meat


Water increases the metabolic rate and improves digestive system and helps flush out toxins from the body. I would say drink enough water as your body needs.

Water is essential in maintaining the optimum skin moisture and delivering essential nutrients to the skin cells. It replenishes the skin tissue and increases its elasticity. This helps delay the appearance of signs of aging like wrinkles and fine lines.This in turn gives you a healthy and glowing skin.

The bottom line is eat a healthy balanced diet rich in whole foods consistently, avoid processed foods and drink enough water, there’s no magic pill.

Loice xx

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