If you spend a lot of money on beauty products trying to figure out how to get clear glowing skin, you’re doing it wrong. Your skin is a direct reflection of what’s going on inside of your body. In other words, if you want beautiful skin you have to go beyond skin-deep. You have to eat the right foods, drink enough water, and sweat a little (or a lot).
These sixteen skin-loving foods reduce redness, prevent acne and help to keep your complexion silky smooth. They’re rich in antioxidants and nutrients to support youthful vibrant skin, plus many of these foods also support the health of your gut.
It might seem like a bit of a disconnect to target the gut, when you’re focusing on your face, but it’s actually really important. Your skin is your largest organ so when your body is overwhelmed with toxins, your skin helps to sweat them out. The gut is a delicate balance of good bacteria, bad bacteria and yeast (candida). If our good bacteria (probiotics) get outnumbered, our gut becomes more toxic, our immune system takes a hit, and our skin can break out. So when you’re eating gut-happy foods, you’re actually also eating skin-happy foods. Still with me?
Here are sixteen foods to start including in your diet. Pretty soon you won’t have to ask how to get clear glowing skin ever again.
How to get clear glowing skin from the inside out
Strawberries, raspberries, blueberries and blackberries are all great for beautiful skin. The pigment (anthocyanin) responsible for their vibrant colour is a powerful antioxidant that helps protect the skin from free radical damage. They’re also rich in vitamin C to promote collagen production and prevent wrinkles.
It’s a rich source of healthy fats including omega-3 essential fatty acids. Omega-3’s can help soften skin, reduce redness and promote circulation. Certain types of fish, like salmon, also containing astaxanthin (it’s what makes salmon pink!), an antioxidant that helps to protect your skin from sun damage.
Tip – If you don’t care for fish, get your omega-3’s from a fish oil supplement instead.
It may not make your breath smell the greatest, but it sure does love your skin (and your gut). Garlic is packed with antibacterial potential. It helps to kill bad bacteria and candida (a type of yeast in the digestive tract) to promote a healthy gut. A happy gut = healthy skin and fewer breakouts.
Tip – If you don’t love the taste of garlic, consider trying it roasted. Roasted garlic has a much more mellow flavour, and blends well in pestos or mashed cauliflower or potatoes.
Leafy greens in general are amazing for skin health, but spinach packs a punch with its high iron content. Iron plays an important role in carrying oxygen throughout the body, important for those rosy glowing cheeks we all want. On the flip side, pale skin is often associated with iron deficiency. Try adding some lemon to your spinach, vitamin C helps your body absorb iron.
Tip – Throw a handful of spinach into your smoothie. You won’t even taste it.
It’s one of my favourite foods to mention when I’m talking about how to get clear glowing skin. Avocados sometimes get a bad reputation for their fat content, but stop stressing, it’s good fat! Avocados are a source of monounsaturated fatty acids. They help to keep your skin smooth and hydrated. Eating fat also helps your body absorb skin loving fat soluble nutrients like vitamin A which helps to keep your skin clear and acne-free.
6. Chia seeds
Chia seeds are small but mighty. They contain omega-3 essential fatty acids (like fish) to help sooth dry skin. They’re also a source of plant based protein, they’re rich in calcium (important for strong beautiful nails) and they’re loaded with fiber.
One of my favourite ways to eat more chia seeds is chia pudding. It’s the perfect breakfast for busy inner babes. You can make it the night before, garnish it in the morning and dig in. Totally instagram-worthy.
7. Green tea
A cup of green tea is a simple way to boost your antioxidant intake. Green tea in particular is high in antioxidants called catechizes, which can help to lower inflammation to reduce skin redness, plus help fight acne-causing bacteria. Green tea also contains L-theanine, an amino acid that helps you deal with stress. Ever had a spontaneous break out when you were feeling stressed out? Yup. Time to relax.
8. Fermented foods
Fermentation transforms your food from regular-healthy to gut-loving healthy. Whenever you’re wondering how to get clear glowing skin, you should look at your gut. Fermenting a food is essentially pre-digesting it for you. Through this process it becomes home to friendly bacteria (probiotics) that help to support your gut and keep it feeling happy. Too much bad bacteria increases the level of toxins in your gut. These toxins leave your body in a number of ways, including sweat, which in turn, can increase your break outs.
Tip -Try eating fermented sauerkraut and kimchi or drinking kombucha.
Carrots are one of the best veggies for snacks, and they’re also great for the skin. Talk about a win-win. Carrots are rich in pro-vitamin A also known as beta-carotene which is essential for keeping your skin smooth and clear.
Tip – Snack on carrots and hummus between meals.
This rich pink fruit is so beautiful, how could it possibly not be good for your skin. Pomegranates are packed full of juicy and delicious seeds that provide your body with skin-protective antioxidants. But that’s not all. They’re also high in vitamin C, a key nutrient for collagen production in the body. Collagen is what keeps your skin feeling tight, elastic, smooth and youthful.
The best way to start your morning is with a glass of warm water and lemon juice. It kickstarts digestion and gets things moving. That being said, one of the most nutritious parts of a lemon is the skin, which a lot of us probably just compost. The skin of a lemon is rich in bioflavonoids, compounds that keep your capillaries healthy, and help your body absorb vitamin c (like the vitamin c found in lemons!). Bioflavonoids can help protect your skin against aging and may even help to even out the tone of your skin.
Cruciferous veggies like broccoli are incredibly healthy for us ladies, especially when it comes to dealing with breakouts around that time of the month. Broccoli contains a compound called indole-3-carbinol. It helps to detox excess estrogen from the body. Breakouts that happen on the chin or around the jawline are often associated with hormonal imbalances. If that sounds like you – consider eating more cruciferous veggies like broccoli.
Tip – Cooking your broccoli makes it easier to digest. You can also eat the stems of your broccoli by either juicing them or grating them into a slaw salad.
13. Apple cider vinegar
Apple cider vinegar supports digestive health, liver health and detoxification. Since your skin is your largest organ, too many toxins on the inside can show up on the outside in your appearance. When you’re considering how to get clear glowing skin, detoxification should definitely be on your radar.
Your skin is nuts about almonds (get it?!). They are a great source of vitamin E and B vitamins, plus healthy fats – all nutrients your skin loves. Vitamin E is especially great for skin healing, and reducing redness or irritation.
Tip – Choose raw unsalted almonds for the most nutrition.
15. Hemp seeds
Hemp seeds are salad-topping perfection. But beyond that, they’re high in protein and healthy fats. What’s unique about hemp seeds is that they’re rich in GLA (Gamma-linolenic acid). This fatty acid is particularly great for inflammation and reducing skin redness so you can get back to your normal beautiful glow.
16. Brazil nuts
Last but not least, brazil nuts. You only need to eat 1-2 per day to get your daily dose of selenium, a powerful antioxidant. Brazil nuts are also great for naturally moisturizing skin from the inside out, and reducing inflammation. The rich selenium content can also help to prevent sun damage and age spots.
Love your #innerbabe
I haven’t mentioned yet which foods you should avoid. What you don’t eat is almost just as important as what you do eat when your figuring out how to get clear glowing skin. Foods you want to avoid or limit include processed food, sugar, and dairy. They create inflammation and disrupt the balance in your gut. A treat once in a while is okay, just don’t overdo it. Have questions? Hop over to my Facebook page to become a part of our community of inner babes and join the conversation.
How do you keep your skin glowing? Share your tips with us in the comments below.
One last thing. Water. It’s the #1 most important thing for beautiful skin. If you don’t eat any of the above foods, at least drink water. And drink more of it. Drink 2-3 litres a day. Water, by far, is the most important thing for clear glowing skin.