You’ve probably heard about the concept of eating good foods for your skin. The basic idea is that you can use nutrition to enhance the effects of your skin care products. Many people want to know if nutrition really helps fight acne and aging, or if it’s just a myth.
After all, where’s the proof? In this essential guide to holistic skin care through nutrition, I’ll explain why each of the following foods will promote total skin rejuvenation.
You’ll also see which nutrients are effective for various skin care problems. For example, if you’re fighting breakouts you’ll want a targeted holistic acne treatment diet.
But if it’s wrinkles you’re worried about, you’ll want to know about the best anti-aging foods. There’s something for every skin condition in the article below! Better yet, you’ll find links to plenty of reputable scientific studies for rock solid evidence that these foods do work.
Holistic Skin Care Diet: Overview
- 7 Powerful Nutrients in the Best Foods for Clear Skin (Acne Fighting Diet)
- How to Get Rid of Dry Skin: Best Foods to Moisturize Skin
- 10 Potent Anti-Aging Foods
- The Ultimate List of “Skin Superfods” – The Top Foods for Fighting Acne, Oily Skin, Dry Skin, and Aging
- Probiotic-Rich Foods and Skin Care
7 Insanely Important Ingredients in Foods that Reduce Acne & Oily Skin
1. Drink Plenty of Water
One of the biggest skin care mistakes to avoid is dehydration. Luckily, this is any easy problem to fix! Drinking water is an effective way to cleanse your skin from within. It also keeps your cells hydrated and nourished. Often, when you’re dehydrated, your skin starts to produce excess sebum.
As discussed in “Clear Skin Tips: How to Get Rid of Pimples Fast,” sebum is a natural oily substance produced by your skin. This oily substance is good, but only in controlled amounts. Too much causes your pores to clog and blemishes to form.
Clear Skin Tips:
Try to drink six to eight 8 oz glasses of water per day. For best results, incorporate a soothing honey face cream into your holistic skin care regimen.
2. Eat Foods Containing Vitamin E, Like Nuts and Leafy Greens
According to a scientific study published in the journal of Cutaneous and Ocular Toxicology, Vitamin E deficiency can cause breakouts. Therefore, you should eat foods rich in Vitamin E to help prevent pimples and other types of blemishes.
Here’s a list of the best foods for your skin that are rich in Vitamin E:
- Nuts (Like almonds, hazelnuts, pecans, and walnuts.)
- Leafy Greens (Such as broccoli, spinach, and kale.)
- Seeds (For example, sunflower seeds and flax seeds.)
3. Opt for Fruits & Veggies Rich in Vitamin C
Are you concerned about acne scars? The good news is that foods rich in Vitamin C can help prevent scarring. (They can also help cure hyperpigmentation.) This is because your body needs Vitamin C to create hyaluronic acid, which helps increase collagen production.
So, not only will these foods reduce your risk of scarring, but they’ll also promote more youthful, glowing skin!
Here are the top Vitamin C foods to help prevent acne scarring:
Clear Skin Tips:
Looking for more holistic Vitamin C skin care? You should check out the AlphaVitality Cleanse! It’s one of the best holistic facial cleansers on the market. Another fabulous Vitamin C product to consider is the Mineral C + DNA Repair Serum.
If you struggle with acne scars, eating Vitamin C foods is essential. But a holistic facial treatment like Micro Current (aka Collagen Induction Therapy) may be necessary for severe scarring.
4. Eat Foods High in Vitamin A and Beta Carotene
The same study that linked Vitamin E deficiency with acne concluded that Vitamin A deficiency may also cause breakouts. (Beta Carotene is a similar substance because your body transforms it into Vitamin A.) Vitamin A plays a role in acne prevention by supporting selenium, which helps ease inflamed, angry blemishes.
For best results, you can complement your Vitamin A foods with Vitamin A skin care products. It’s best to use holistic, natural products like a quality Vitamin A serum.
There are plenty of healthy foods containing Vitamin A or Beta Carotene, including:
- Sweet Potatoes
- Cod Liver Oil
- Leafy Greens (For example, broccoli, spinach, and kale.)
Clear Skin Tip:
Complement your Vitamin A foods with the Biocell Mask by Spalina, Inc. It features healing antioxidants, amino acids, two potent peptides, marine dried collagen, and eight botanical extracts.
5. Consume As Much Antioxidant-Rich Foods as Possible
Antioxidants help prevent free radical damage, which leads to problems like sagging, wrinkled, or blemished skin. As an example, one study found that people who took antioxidant supplements experienced much less acne and clearer complexions. Many of the foods already mentioned above are wonderful sources of antioxidants, including spinach, kale, and pecans.
But there are plenty more antioxidant food options:
- Dark Chocolate
- Goji Berries
- Red Cabbage
Healthy Skin Tips:
When you eat antioxidant rich foods, you’ll gain even more benefits from antioxidant skin care products. Consider pairing your new healthy skin diet with a premium holistic skin care product like a patented antioxidant acne serum or an exfoliating face mask infused with antioxidants.
6. Stock Up On Selenium Rich Foods
Selenium is a type of essential mineral. Basically, “essential” means that your body doesn’t make it naturally, and so you must obtain it through the foods you eat. Like most of the nutrients on this “Foods That Fight Acne” list, selenium protects your skin by inhibiting free radical damage. But it also soothes inflammation and fights infection, which is exactly what you need to eradicate pimples!
The following is a list of selenium rich foods to get you started:
- Sunflower Seeds
- Oatmeal or Organic Muesli
- Yogurt (which is also a great source of probiotics!)
- Brown Rice
- Milk & Cheese
- Fish (Especially good sources of selenium include halibut, shrimp, oysters, and tuna)
- Meat (Including ham, beef, turkey, and chicken)
- Brazil Nuts (Also a good source of acne-fighting magnesium!)
7. Eat Plenty of Healthy Fats
Many people assume that any form of fat in food is bad. But certain types, like omega 3 fatty acids, are actually incredibly healthy! In fact, they help prevent many types of diseases. And when it comes to your skin, these special fatty acids have a calming affect on inflammation. They are definitely something to incorporate into your diet if you want to banish those blemishes once and for all!
Here are some acne fighting foods rich in healthy fats:
- Goat cheese (Which also contains probiotics!)
- Fish (Especially salmon, anchovies, and mackerel.)
- Hemp Seeds (Also a good source of Vitamin E.)
- Avocado (Which also provides you with healthy doses of magnesium, Vitamin C, Vitamin A, and zinc.)
- Coconut (In the form of raw coconut “meat,” coconut oil, coconut water, and coconut milk.)
- Seeds (For example, chia seeds, flax seeds, and pumpkin seeds are excellent acne-fighting foods!)
- All Kinds of Nuts
Clear Skin Tips:
Again, you’ll get the most out of your acne fighting foods diet when you complement it with nutrient-dense skin care products. (And vice versa!) I recommend the Lipid Refresh Hydrating Toner. It contains sphingolipids, a special type of fatty acid that block free radical damage. Sphingolipids also help your skin retain moisture.
7. And Don’t Forget About Magnesium!
Magnesium is a key player in the fight against acne. The most notable way it helps is by counteracting “out of whack” hormones that fuel acne breakouts. Many of the foods listed above will provide you with plenty of magnesium, like dark chocolate, avocados, seeds, leafy greens, and nuts. But let’s dig a little deeper to give you some more options. After all, variety is the spice of life!
Here are some additional healthy skin foods with magnesium:
- Brazil Nuts
- Black Beans
- Whole Grains (Most notably, amaranth, quinoa, and buckwheat.)
8. Foods with Zinc Will Boost Your Skin Health
Studies have shown that zinc deficiency is linked to new or worsening acne. Zinc helps maintain a healthy skin PH balance. It also helps keep oil production under control. As you might imagine, topical application of zinc-infused skin care products can be very healing. Holistic skin care products with zinc also maximize the effects of the zinc-rich foods you eat.
For example, consider the Mineral C + DNA Repair Serum. This patented formula contains special Zinc Finger Technology, Vitamin C, Vitamin E, amino acids, and other botanical ingredients.
Here are some foods with zinc to get you inspired:
- Meat (Especially red meat)
- Dairy Products
- Whole Grains
How to Hydrate Your Skin Through Nutrition
Nobody wants dry or dehydrated skin. And this can be a tough skin problem to beat! The key is to use nourishing creams that repair the skin’s moisture barrier and encourage hydration. Of course, this works best with a diet that supports a healthy, moisturized complexion.
Some of the best foods for moisturizing include:
- Coconut Oil
- Sweet Potatoes
- Healthy Fats from Fish, Seeds & Nuts (Studies show that eating healthy fats may even help with psoriasis.)
- Raw Coconut Meat
- Extra Virgin Olive Oil
- Green Tea
- Manuka Honey
Anti-Aging Skin Care from Within
As you can see in the image above, many of the foods for fighting acne also have anti-aging properties. The key to selecting potent anti-aging foods is to make sure they have ingredients that will promote collagen growth and elasticity. They should also nourish and strengthen your skin’s natural barrier.
Anti Aging Nutrition 101: A Short Checklist
- The main rule is to eat plenty of fruits and vegetables. Detailed, meticulous scientific reports show us that this is the #1 way to keep your skin looking younger.
- You should also focus on foods with antioxidants, such as blueberries or beets.
- Another component is healthy omega 3 fatty acids. These are plentiful in nuts, fatty fish, healthy vegetable oils, and seeds.
- Vitamin C promotes collagen production, which will help your skin look healthy, young, and radiant. Oranges and other citrus fruits are great sources of Vitamin C!
- Finally, look for Vitamin A. Studies suggest that steadily using it through both foods and holistic skin care products may gradually give you back your younger, more youthful complexion.
Anti-Aging Grocery Shopping List
There are dozens of foods that effectively support a holistic anti-aging skin care plan. Unfortunately, too many to mention in one blog post! I love that the variety gives us so many choices. In order to keep your menu interesting, I recommend following the Spela Skin Care Pinterest boards named “Healthy Foods + Recipes” and “Best Foods for Healthy Skin.”
But, to get you started, here’s a quick cheat sheet. It’s perfect if you need a safe, simple place to start:
What doesn’t watercress do? It helps circulate minerals throughout your body, ensuring that those powerful nutrients reach and nourish your skin cells. Additionally, watercress is full of antioxidants as well as Vitamin A and Vitamin C.
2. Red Bell Peppers
These colorful veggies check off all the right anti-aging boxes. In other words, they’re overflowing with the antioxidants and Vitamin C your skin craves. Interestingly, the type of antioxidants found in bell peppers – carotenoids – are especially effective for shielding your skin from sun damage and air pollution.
Papaya is a nutrient powerhouse! This tropical fruit is rich in Vitamin A, Vitamin C, Vitamin E, and magnesium. Due to its extensive variety of antioxidants, it is especially well equipped to stop wrinkles and lines before they form.
Something very specific to papaya is papain. Papain is a unique enzyme that naturally exfoliates, causing dead skin cells to make way for a healthier, more vibrant complexion. It’s also a natural anti-inflammatory.
4. Pomegranate Seeds
I’ve always loved the brilliant hue of pomegranate seeds. But, as scientists have discovered, these shiny red gems are also great for making your complexion more brilliant. This is largely a result of their strong concentration of antioxidants, since they block free radicals from causing wrinkles and fine lines. Pomegranates have an especially powerful type of antioxidant called a punicalagin. This beautiful fruit also have an impressive concentration of Vitamin C. As mentioned above, this encourages collagen and elastin production, which helps tighten the skin.
In addition to fighting signs of aging, pomegranates are a wonderful holistic acne remedy. The antioxidants and the Vitamin C in pomegranates work together to help diminish inflammation. Pomegranate seeds are also rich in both magnesium and Vitamin E. The combination of Vitamin C, antioxidants, magnesium, and Vitamin E is good news for anyone who suffers from excessive pimples or inflammation-related skin problems!
Of course, there are a variety of different foods for your anti-aging diet! Just make sure to select foods containing the nutrients mentioned in this blog post. Many of the foods that help prevent aging are also good for treating acne.
For example, here’s a brief list of foods that reduce acne AND slow down aging:
- Sweet Potato
- Manuka Honey
A Healthy Skin Diet’s Magical Ingredient:
Probiotics are one of nature’s best kept secrets. Here’s a quick definition:
Probiotics are live microorganisms intended to provide health benefits when consumed.Wikipedia
The concept may seem strange at first, since probiotics are live bacteria and yeasts that live in our gut microbiome. But when you really understand them, they make a lot more sense. For example, studies have shown that probiotics help prevent cancer and strengthen your immune system. They also improve your skin health!
I suggest using a probiotic facial cleanser as well as eating probiotic-rich foods. That way, you are treating your skin from within and from the outside.
What are the Benefits of Probiotics in Skin Care?
- Probiotics help balance out oily skin.
- They also naturally moisturize dry skin.
- Due to their healthy bacteria, probiotics are especially good at stopping the “bad”bacteria from multiplying and causing acne and inflammation.
- And, last but not least, they help protect your skin from free radical damage. This helps prevent sun-damaged skin, sagging skin, wrinkles, and fine lines.
Top 9 Probiotic Rich Foods
- Cheeses (Especially goat, mozzarella, and Gouda cheeses.)
Here’s What You Should Do Next
Now that you know the best foods for reducing acne and fighting signs of aging, you can confidently start incorporating them into your diet! Remember to drink plenty of water, too!
Its also important to remember that the best holistic skin care programs includes preventive measures, like wearing sunscreen.
You’ll also get the best results when you combine your healthy eating diet with: