Diet for Clear Skin Report

If you are looking to clear up your skin, you should first take a look at your diet. What 
you choose to eat can make a large impact on your beauty and skin health. Here is a 
list of foods and herbs that will help with your skin problems.

1. Oily Fish

The first thing to add to your diet when you want to clear up your complexion and have 
healthy, glowing skin is the fatty, oily fish. This might seem counterintuitive, but oily fish 
is wonderful for your body, and especially your skin. Oily fish has important nutrients like 
vitamin B and omega-3 fatty acids, which can help give youthful, supple skin with plenty 
of protein and enough amino acids to fight off inflammation leading to acne and 
blemishes.

Oily fish includes fish like salmon, tuna, sardines, mackerel, and herring. If you are new 
to this type of fish, start with the more common varieties like salmon or tuna. You can 
also add fish like mackerel or sardines to foods you already eat, such as your pasta 
sauce or on top of your pizza.

Here are some ways to get more oily fish into your diet:

Add tuna to your salad – The first way you can get more oily fish into your diet is with 
simple tuna. Tuna can be from a can or foil pouch, or an actual tuna filet. Just make 
sure if you choose the canned tuna, it is packed only in water. You don’t want tuna 
riddled with extra oil and preservatives. The fish itself should be all you need. You can 
make tuna salad to put on a sandwich with whole grain bread and lots of veggies, or 
you can add canned tuna to a salad. This allows for a health, well-balanced meal.

Try different ways to eat salmon – Salmon is one of the easier types of fish to cook, 
so don’t feel intimidated by it. You can get salmon in your grocery store that is ready to 
cook or grill right away, whether it is plain or already seasoned and marinated. Eat 
salmon with any of your favorite veggie sides, whether you go with quinoa and roasted 
sweet potatoes, or green beans with brown rice. Mix and match to make for a healthy 
dinner using your oily, fatty salmon.

Have mackerel on toast – Mackerel is another type of oily fish, and you might not be 
completely familiar with it. This is a smaller fish, about half the size of salmon. If you 
want to do something a little different, consider using sprouted or whole grain bread that 
is toasted, along with some mackerel on top and thinly-sliced veggies.

Make your own fish tacos – All types of oily fish can be used for fish tacos, but 
mackerel and salmon tend to be better options. You can have grilled fish tacos with 
cabbage and sauce, or you can bread them and fry or bake them before putting your 
tacos together.

2. Nuts and Seeds

When you want clear skin, sticking to a healthy, well-balanced diet is the best way to go. 
Part of this includes having nuts and seeds. Don’t be alarmed by this and assume they 
are all too high in fat and calories for you to enjoy. Like anything else you eat, 
moderation is key. 

Nuts and seeds have some nutrients that is hard to beat, plus you are getting plant-
based sources of these vitamins and minerals, which is great if you are on a vegetarian 
or vegan diet. Here are some nuts and seeds that are great for your skin:

Sunflower Seeds

The first option on the list is sunflower seeds. The great thing about these is that they 
are so popular and fun to eat. You can get the sunflower seeds already in the shell or 
get ones taken out of the shell if you want to add them to salads. Sunflower seeds are 
very versatile, nutritious, and extremely easy to add to your daily diet.

So why are sunflower seeds good for clear skin? Mostly because they help with sun 
protection. You might not realize it, but regular sun exposure can have a drastic impact 
on the health of your skin. It can cause breakouts, redness and irritation, inflammation, 
and dark spots. If you want to protect your skin from free radicals and everyday UV 
exposure, you need to protect your skin with sunscreen. You can also protect it with 
vitamin E, which is what you get with sunflower seeds.

Have a handful of sunflower seeds as a snack 
Top your salads with them 
Try seeds in soups or chili 
grind up the seeds in your smoothies

Chia Seeds

Sunflower seeds aren’t the only types of seeds that are beneficial for you skin – you can 
also enjoy chia seeds. These are great for the omega-3 fatty acids, which as you know 
are good for protecting your skin and moisturizing it more naturally. Chia seeds are one 
of the best plant-based option for omega-3 fatty acids and are really easy to add to your 
regular diet.

Try topping salads with the seeds or just adding them to your morning smoothie. They 
are also great when mixed in with yogurt or oatmeal.

Almonds

Now it’s time for the nuts. Nuts can be high in fat and calories, but don’t let that keep 
you from eating them. Many nuts and seeds are good for you and provide the good 
types of fats and other nutrients that your skin needs. The first is almonds, which is 
definitely one of the healthiest nuts you can get your hands on. As with all nuts, try to 
get your almonds in raw form with no salt or seasonings added. 

Like many other nuts and seeds, almonds are recommended for your skin because of 
the essential fatty acids and vitamin E. They are also a great source of fiber, so they are 
good for your physical health as well as skin health. Almonds can help reduce 
inflammation in your skin, reducing breakouts and getting rid of redness. You also have 
more protection against acne with the vitamin E. 

Brazil Nuts

While these are not quite as well know, they are definitely worth mentioning. Brazil nuts 
also contain a high amount of omega-3 fatty acids, providing protection for your skin, 
reducing inflammation, and helping with preventing breakouts. They can also help with 
skin elasticity, so brazil nuts are good for anti-aging purposes as well. 

Brazil nuts are white on the inside and have a bitter flavor, so they are good when 
adding to other foods, as opposed to just eating them plain.

Walnuts

The last option for nuts and seeds is the walnuts, which also have a slightly bitter flavor. 
Walnuts have omega-3 fatty acids, zinc, and vitamin B, all of which provide great 
benefits for your skin and reducing breakouts. The vitamin B goes one step further by 
reducing fine lines and wrinkles, while there is also vitamin E to smooth out your 
complexion and give you a more youthful appearance.  

Here are some ways to add walnuts to your diet:

Top your salads and oatmeal 
Make a chicken or tuna salad with chopped walnuts 
Add them to baked goods, like cookies and brownies 
Make walnut-crusted chicken or fish

3. Fruits and Veggies

The fact that fruits and veggies are high on the list of eating a healthy diet for your skin 
health probably won’t surprise you. The reason why fruits and vegetables are always 
recommended for a healthy diet is because they are loaded with vitamins and minerals. 
No matter what type of diet you are on, they are typically allowed. For the most part, 
they are low in fat and calories, have moderate carbs, and provide tons of nutrients you 
can’t get elsewhere. 

Here is a list of the top fruits and veggies to enjoy if you want to clear up your skin:

Berries

If you enjoy strawberries and other types of dark berries, you’re in luck. These are at the 
top the list for fruits and vegetables that are good for your skin. Most types of berries are 
loaded with antioxidants and vitamins like vitamin C, which can help with your clean and 
to clear blemishes. Strawberries, blueberries, and raspberries are all great sources of 
antioxidants. 

Tomatoes

Whether you consider tomatoes to be a fruit or vegetable, there is no denying they are 
extremely good for you. Tomatoes are very versatile, easy to add to your diet, and have 
tons of nutrients that are perfect for your skin and complexion. Among those nutrients 
include vitamin C, which helps to promote more collagen production to keep your skin 
firm. Tomatoes can also help with skin circulation and help clear up your complexion. 

The great thing about tomatoes is that they are so versatile. You can find them fresh at 
the store or grow them yourself. They can be used in pasta sauce, salsa, on top of 
salads, sliced on sandwiches or burgers, and so many other things. They are also 
allowed on multiple diets, including low-carb diets. 

Kale

You should also enjoy plenty of dark, leafy greens when you want to improve your 
health and get a clear complexion. Kale has multiple nutrients that are good for your 
skin, including vitamin E, vitamin A, vitamin K, and B complex vitamins. There is a 
reason it is recommended for just about everything. There are also other nutrients, 
including calcium, iron, and potassium. 

If you’re a little shy about using kale, don’t worry! Here are some ways to get more kale 
into your diet:

Add some kale to your soup or chili 
Make a green smoothie with kale and frozen fruit 
Mix up your greens with your favorite lettuce and some kale 
Add kale to your scrambled eggs in the morning 
Try kale chips as a light snack

Sweet Potatoes

Moving onto more vegetables, try to eat more sweet potatoes. These are far healthier 
than starchy potatoes like white or red potatoes, and contain lots of nutrients. Sweet 
potatoes contain vitamin A, which as you know is a great source of nutrients for your 
skin. You can reduce blemishes and even out your skin tone with this vitamin. If you’re 
not a big fan of sweet potatoes, get your vitamin A from carrots or spinach.

Citrus, Peppers, and Broccoli

All three of these fruits and veggies are included because of the high amount of vitamin 
C. When you think of vitamin C, you might think of the nutrient that helps you to fight off 
colds, but that is not all it does. It can also be great for your skin, particularly in clearing 
up your complexion and giving you a smoother skin tone. 

Citrus fruits like oranges, lemons, and grapefruits are a great source of vitamin C. For 
veggies, bell peppers of all colors and broccoli provide this for you.

4. Herbs

The last section of foods that can be good for your skin are the herbs. These can be 
fresh or dried herbs, either that you grow at home or you get from your local grocery 
store or natural health food store. Herbs provide lots of wonderful nutrients for your skin 
and overall health.

Take a look at the herbs that are good for your skin:

Peppermint

The first herb you can use for your skin is peppermint. Not only can you consume 
peppermint, but there are a variety of homemade skin care products you can make 
using this herb. Peppermint as you might have guessed belongs to the mint family. It 
has a crisp, refreshing flavor, so it is perfect for making tea. 

With peppermint, it helps your skin by reducing inflammation, reducing redness, and 
helping with any soreness you have on your skin from your acne. In addition to the skin 
benefits, it will also ease a stomach ache and help with any digestive issues you are 
having.

Chamomile

Another herb that makes the perfect cup of tea is chamomile. If you are accustomed to 
drinking chamomile tea in the evening to relax and unwind before bed, you are already 
doing what you can to help your skin as well. Chamomile is a common herb used for 
anxiety and stress, but it can also be amazing for your skin and complexion. 

Witch Hazel

The next herb to consider using for your skin is witch hazel. This typically grows in North 
America, though you can often find a dried version of the herb in other regions. With 
hazel helps to reduce inflammation and reduce the signs of pimples on your skin. If you 
have a lot of sebum on your skin, you can remove it with the help of witch hazel without 
drying out your skin. It is also great for reducing those dark eye circles.

Lavender

Lastly, there is lavender, which is a very popular herb. Since this is a calming herb, you 
can imagine it helps with the redness and irritation of your skin. Many pimples, 
particularly with adult acne, are actually from inflammation and redness of the skin. It 
becomes irritated and can look just like a breakout. Use a little lavender in your tea or 
try a DIY natural lavender skin care product to help calm your skin and clear up your 
complexion.
