Six foods you should eat for clear skin

We’ve all heard the saying, “beauty begins within.” And while it sounds like a touching sentiment about the importance of inner beauty, there is something quite practical about the notion. If you want clear, radiant skin, you must focus on what you’re putting into your body.  
Opting for non-toxic, clean skincare products is indeed vitally important for achieving your overall skin goals; a radiant complexion goes much deeper than what we put onto our skin. It’s the air we breathe, the mindfulness we incorporate, and arguably most important - the foods we consume.  
If you’re not providing your body with wholesome, nutrient-dense foods, your skin will be the first to let you know that changes need to be made! You may begin to notice the appearance of acne flareups, a dullness to your complexion, and dry, flaky skin that is easily irritated and inflamed.  
Instead of spending hours and hours experimenting with external fixes, maybe it’s time to look at your diet and see if improvements can be made.  
Here’s a deeper look at the connection between skin health and diet, along with the top six foods you should add to your grocery list STAT if you want clear, glowing skin!  
The connection between skin health and diet 
Over the years, the link between skin health and diet has been somewhat controversial, but recently there has been more and more evidence to support that there is, in fact, a connection between foods we eat and the outcome of our skin’s appearance.  
Acne vulgaris, for example, is a skin disorder of the turnover rate of skin cells. Improper turnover leads to retained cells, which clog up oil glands and pores, trapping sebum (oil) and dead skin cells under the skin. This sebum turns into food for P.acnes, the bacteria that causes acne. By consuming a well-balanced diet, you may be able to regulate sebum production and encourage cell regeneration, thus minimizing the occurrence of acne breakouts and blemishes. There are also studies that support that a well-balanced diet can reduce the appearance of and even heal chronic conditions such as psoriasis, eczema, rosacea, and seborrheic dermatitis. 
Supplying your body with a steady supply of critical vitamins and minerals is essential for helping the skin stay supple, soft, and blemish-free. With that being said, aging is a natural part of life, and there is nothing we can do to stop it. Wrinkles and age spots are inevitable. However, we can take steps to delay and minimize these onsets by consuming foods rich in antioxidants, healthy fats, vitamins, and minerals.  
Six foods you be consuming for glowing, radiant skin 
To promote healthy, clear skin, you must focus on nutrient-dense foods that will enhance blood flow, reduce inflammation, aid in healthy blood sugar levels, and eliminate toxins in the body.  
While there is no single “holy grail” of foods that can clear your skin instantaneously, there are a handful of foods that dermatologists and skincare experts recommend to those looking to significantly improve their skin’s texture, clarity, and youthfulness. Here are our top 6 food recommendations for achieving all your #skingoals.  

Fatty fish: For younger-looking skin 
Fish has impressive health benefits, especially for the skin. Fatty fish like wild salmon, mackerel, and sardines are an excellent source of essential proteins and amino acids, which act as the building blocks of our skin - helping it stay firm and youthful.  
Cold-water fish are also packed with essential fatty acids like omega-3 and omega-6, which help retain the skin’s natural moisture barrier, improving skin tone and moisture balance. When consumed regularly, omega-3s can fight against inflammatory conditions like acne and eczema while protecting against free radicals (unstable molecules that damage skin cells), thanks to their potent anti-inflammatory properties. 
Probiotic-rich foods: To treat breakouts 
Probiotics are a hot topic right now in the world of dermatology and skin health. According to the Mayo Clinic, probiotics are healthy bacteria thought to have beneficial effects on the gut. They help the body absorb certain nutrients, keeping the immune system in optimum shape. At the same time, they work to reduce internal inflammation and regulate the microbiome of the body’s largest organ - the skin.  
The skin microbiome, also known as the skin flora, communicates with our immune system and protects us against infections and environmental aggressors. A balanced microbiome can minimize acne, eczema, rosacea, dry skin, wrinkles, dark spots, and even reverse damage caused by harmful UV rays.  
Probiotic-rich foods include yogurt with live active cultures, kefir, and fermented foods like kombucha, tempeh, sauerkraut, and kimchi. 

Citrus fruits: For a more vibrant complexion  
Citrus fruits like lemons, oranges, limes, and grapefruit are high in vitamin C, also known as ascorbic acid. Ascorbic acid is essential because it helps regenerate collagen, a structural protein that maintains the skin’s elasticity. Increased levels of collagen means firmer skin with a reduced appearance of wrinkles and sagging.  
Vitamin C can also clear the skin of unwanted blemishes and delay the onset of aging by protecting the skin from harmful damage caused by pollution and excessive sun exposure. You will notice improved hydration, reduced under-eye circles, and a more vibrant complexion with regular vitamin C consumption! 

Leafy greens: To achieve glowing skin  
Leafy greens are rich in vitamin K, a powerhouse nutrient when it comes to blood coagulation and circulation. Vitamin K also protects the collagen in the body and can help the skin appear more plump and smooth - minimizing the appearance of wrinkles and stretch marks. 
Spinach, kale, collard greens, and chard, in particular, are also loaded with zinc, a mineral that has been shown to prevent inflammation and heal skin conditions like acne, eczema, and rosacea.  
Also found in dark leafy greens is folate, a vital nutrient for DNA repair and production of new cells. This process helps accelerate skin regeneration and healing while fighting free radical damage.  

Dark berries: For skin detoxification  
Chock full of antioxidants, specifically a polyphenol antioxidant called ellagic acid, dark berries help decrease signs of aging and protect the skin from the damaging effects of the sun. They are also rich in other skin-loving vitamins and minerals that can help fix a dull complexion and balance oil production.  
Dark berries are great at aiding the detoxification of unwanted toxins from the body, helping to remove any harmful buildup from the internal organs. This can ward off any inflammation or unbalances that could lead to undesired skin conditions and diseases.  
Some of the best berries to include in your daily diet are blueberries, strawberries, raspberries, elderberries, acai berries, and goji berries. These tasty fruits are great on top of yogurt, in smoothies, or they can be enjoyed by themselves as a healthy snack.  

Avocados: For hydrated, supple skin  
Aside from being a delicious addition to almost any meal, avocados boast an impressive list of skin-boosting benefits thanks to their vitamins, minerals, and healthy fat content. Avocados are an excellent source of vitamin E and C, both of which play a significant role in the vitality and health of your skin.  
Experts believe the fats and vitamins found in avocados can accelerate skin repair and improve chronic conditions like eczema and psoriasis. These same nutrients may improve skin tone, clear breakouts, and heal dry skin. While the natural antioxidants fight against acne-causing inflammation and prevent the breakdown of collagen and elastin, the monounsaturated fatty acids work to moisturize and soothe the skin.  

Are you interested in improving your skincare game as well? Take a look at how to use our all-natural skincare products to build a perfect routine for YOU! 

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