{"id":1103812,"date":"2025-12-17T08:02:36","date_gmt":"2025-12-17T05:02:36","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1103812"},"modified":"2025-12-17T08:02:36","modified_gmt":"2025-12-17T05:02:36","slug":"23-best-foods-for-clear-skin-according-to-derms-and-nutritionists","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1103812","title":{"rendered":"23 Best Foods for Clear Skin, According to Derms and Nutritionists"},"content":{"rendered":"
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23 Best Foods for Clear Skin, According to Derms and Nutritionists<\/h1>\n
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By<\/span><\/p>\n
Dacy Knight<\/p>\n
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\"Dacy\"Dacy<\/div>\n<\/div>\n
\nDacy Knight\n<\/div>\n
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    \nDacy was previously an editor at Byrdie and is now a contributor covering skincare. Her work has appeared in Who What Wear, WWD, InStyle and Bustle.\n<\/div>\n<\/div>\n
    \nByrdie’s Editorial Guidelines\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
    Updated on February 25, 2025 04:08PM<\/div>\n<\/div>\n
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    Reviewed by<\/span><\/p>\n
    Maryann Walsh, MFN, RD, CDE<\/p>\n
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    \"Maryann\"Maryann<\/div>\n<\/div>\n
    Reviewed by<\/span>
    \nMaryann Walsh, MFN, RD, CDE\n<\/div>\n
    \nMaryann Walsh, MFN, RD, CDE is\u00a0a\u00a0is a registered dietitian based in Palm Beach, Florida. She\u00a0completed her Master of Food and Nutrition and Dietetic Internship at Bowling Green State University.\n<\/div>\n<\/div>\n
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    Fact checked by<\/span>
    \nMichelle Regalado\n<\/div>\n
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      \nMichelle Regalado is a seasoned editor, fact-checker, and content strategist with expertise in women’s lifestyle news.\n<\/div>\n<\/div>\n
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      It may sound clich\u00e9, but you are what you eat. And if you really<\/em> want to take your skin game to the next level, in addition to treating it to the right skincare and treatments, you’ll also want to eat a diet that’s full of foods that promote clear skin. But, don’t think you need to eat all of these foods together\u2014even incorporating a few into your diet can help your skin look its healthiest. Think: plump, clear, and radiant.<\/p>\n

      To give their expert takes on what exactly these foods are, we tapped dermatologists and nutritionists. Keep reading to see the 23 foods that are scientifically proven to clear up your skin, as well as the reasons for their beautifying effects.<\/strong><\/p>\n

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      Meet the Experts<\/p>\n

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      • Whitney Bowe, MD, is a board-certified dermatologist and author. She specializes in skin rejuvenation, laser dermatology, and the link between nutrition and skincare.<\/li>\n
      • Rachel Maiman, MD, is a board-certified cosmetic and general dermatologist at Marmur Medical.<\/li>\n
      • Lauren Minchen, MPH, RDN, CDN, is a registered dietitian nutritionist and the founder of\u00a0Lauren Minchen\u00a0Nutrition.<\/li>\n
      • Amy Shapiro, MS,\u00a0RD,\u00a0CDN, is the founder and director of Real Nutrition.<\/li>\n<\/ul>\n

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        01<\/span>of 23<\/span><\/div>\n
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        Probiotics <\/span><\/h2>\n

        “Not having enough probiotics in your diet, eating the wrong types of foods\u2014unfortunately, that slows down digestion and creates a shift in the type of bacterial environment in your gut,” says dermatologist, Whitney Bowe, MD. “I always simplify it and say an inflamed gut means inflamed skin. If you heal your gut, that\u2019s the first step in healing your skin.” To incorporate more probiotics into your diet, Dr. Bowe suggests reaching for kombucha, sauerkraut, anything pickled, yogurt with live active cultures, kefir, and miso.\n<\/p>\n<\/div>\n<\/div>\n

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        02<\/span>of 23<\/span><\/div>\n
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        Prebiotics <\/span><\/h2>\n

        Another way to support a healthy gut (and as a result, clear, healthy skin) is with the inclusion of prebiotics in your regular diet: “It\u2019s almost like fertilizer for your good bugs or your good bacteria,” Dr. Bowe says. “Garlic, leeks, dandelion greens, asparagus\u2014those are great sources of prebiotic fiber in the diet. They help to feed the healthy flora and restore your gut microbiome to a much more healthy state.”\n<\/p>\n<\/div>\n<\/div>\n

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        03<\/span>of 23<\/span><\/div>\n
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        Low-Glycemic Index Foods <\/span><\/h2>\n

        Dr. Bowe says high-glycemic foods (like refined carbs, white pasta, white bread, pretzels, bagels, cookies\u2014any kind of refined, processed foods) have been linked with inflammation and acne in particular. <\/strong>“There are randomized controlled trials that show if you swap out some of those high glycemic index foods for low glycemic index foods, including any kinds of protein sources, chicken, pasteurized eggs, vegetables, quinoa, steel-cut oatmeal, sweet potato, brown rice\u2014you actually can clear up acne,” Dr. Bowe explains.<\/p>\n<\/div>\n<\/div>\n

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        04<\/span>of 23<\/span><\/div>\n
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        Non-Dairy Milk <\/span><\/h2>\n

        Non-dairy milk options might not actively work to clear up your skin, but switching from dairy milk to an alternative option could make all the difference in your acne breakouts. Although Dr. Bowe says there are studies linking skim milk and dairy milk with acne (likely due to the whey and casein found in dairy), she adds that you don’t have to give up dairy completely in the name of\u00a0clear skin.\n<\/p>\n

        “The studies show that there\u2019s an association between milk and ice cream and acne, but there\u2019s not an association with yogurt and cheese with acne,” she explains. “We think that\u2019s because of the prebiotic benefit that\u2019s found in the cheese and yogurt, so that sort of negates the negative effects of the dairy.” In other words, stick with the yogurt, but pass on the skim milk.\n<\/p>\n<\/div>\n<\/div>\n

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        05<\/span>of 23<\/span><\/div>\n
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        Berries <\/span><\/h2>\n

        Blueberries, blackberries, and cranberries\u2014not to mention the all-powerful goji berry\u2014are high in antioxidants and packed with nutrients. Antioxidants are anti-inflammatories that aid the body to heal itself while also protecting against further free-radical damage\u2014doing wonders for your skin. “Berries are rich in antioxidants, including vitamin A and vitamin C,” Dermatologist, Rahcel Maiman, MD, says. “Ellagic acid, however, appears to be the antioxidant prevalent in this food group that is also responsible for some of its skin-related benefits,” Dr. Maiman says.\n<\/p>\n<\/div>\n<\/div>\n

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        06<\/span>of 23<\/span><\/div>\n
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        Leafy Greens <\/span><\/h2>\n

        “Leafy greens like spinach, kale, collard greens, broccoli, and Brussels sprouts pack a powerhouse of antioxidants and vitamins that provide a multitude of skin benefits,” Dr. Maiman says. They provide the body with vitamin A, which works against dry, flaky skin; vitamin C, which undoes the sun’s damage to collagen and elastin; and vitamin E, which helps fight against inflammation. Furthermore, leafy greens contain folate, a nutrient necessary for DNA repair.\n<\/p>\n<\/div>\n<\/div>\n

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        07<\/span>of 23<\/span><\/div>\n
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        Turmeric <\/span><\/h2>\n

        Turmeric does wonders for soothing inflammation and has also been shown to improve your immune system and support proper brain function. Consume it with warm water to balance your skin’s natural flora and protect your skin cells against free radicals.\n<\/p>\n<\/div>\n<\/div>\n

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        08<\/span>of 23<\/span><\/div>\n
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        Eggs <\/span><\/h2>\n

        There’s a reason egg cream is a Korean beauty trend. Egg yolk is meant to nourish and soothe the skin while also providing vitamin A for skin repair.<\/p>\n<\/div>\n<\/div>\n

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        09<\/span>of 23<\/span><\/div>\n
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        Brazil Nuts <\/span><\/h2>\n

        Selenium, found in Brazil nuts, is another powerful antioxidant that helps protect the skin from free radicals. Not only that, but studies have shown selenium can help to clear skin, reducing the risk of breakouts and decreasing acne.<\/p>\n<\/div>\n<\/div>\n

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        10<\/span>of 23<\/span><\/div>\n
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        Citrus Fruits <\/span><\/h2>\n

        “Citrus fruits are a naturally rich source of vitamin C, a potent antioxidant that speeds cellular turnover, fights free radical damage and inflammation, and assists in the production of collagen and elastin,” Dr. Maiman says. It also encourages your body to metabolize faster and can help you feel less bloated.<\/p>\n<\/div>\n<\/div>\n

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        11<\/span>of 23<\/span><\/div>\n
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        Green Tea <\/span><\/h2>\n

        Consumption of green tea is part of some East Asian cultures, and Japanese women in particular have been aware of its skincare benefits for centuries.\u00a0Some of its many benefits include helping to slow DNA damage, stopping inflammation, and even protecting against sun damage and burns. There’s a reason the superfood makes its way into so many cosmetics; Ingesting the real deal directly delivers its immediate soothing qualities while working toward lasting results.\n<\/p>\n<\/div>\n<\/div>\n

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        12<\/span>of 23<\/span><\/div>\n
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        Fish <\/span><\/h2>\n

        Fish boasts a long list of benefits to your health, especially for your skin. “Fatty fish, specifically wild salmon, sardines, and mackerel provide essential protein and amino acids, which make up the building blocks of our skin and keep it strong,” registered dietician nutritionist, Lauren Minchen, MPH, RDN, CDN, says.\n<\/p>\n

        Salmon, tuna, halibut, cod, snapper, and sardines all contain selenium. Cold-water fish like salmon, sardines, and mackerel are packed with essential fatty acids like omega-3s and omega-6s, which retain your skin’s natural oil barrier, combatting dryness and uneven complexions.<\/p>\n<\/div>\n<\/div>\n

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        13<\/span>of 23<\/span><\/div>\n
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        Good Oils <\/span><\/h2>\n

        High-quality oils like cold-pressed extra-virgin olive oil and avocado oil aisbrimming with nutrients that may benefit your skin\u2014including essential fatty acids and vitamin E. Experts say it’s the healthy monounsaturated fat [in olive oil] that is good for skin health, moisture, and elasticity.\n<\/p>\n<\/div>\n<\/div>\n

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        14<\/span>of 23<\/span><\/div>\n
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        Chia Seeds <\/span><\/h2>\n

        Chia seeds are rich in plant-based Omega 3s, protein, and soluble fiber. “Omega 3s in chia seeds provide an anti-inflammatory effect and can protect the skin from inflammatory conditions, like eczema, hyperpigmentation, etc.<\/strong>,“<\/strong> Minchen says. “Additionally, protein is at the foundation of healthy skin structure. And finally, soluble fiber can help keep the gut healthy, which may boost healthy probiotic balance in the gut and ultimately the skin. Chia seeds are also very hydrating, helping keep the skin plump.”\n<\/p>\n<\/div>\n<\/div>\n

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        15<\/span>of 23<\/span><\/div>\n
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        Sweet Potato <\/span><\/h2>\n

        Registered dietician nutritionist, Amy Shapiro, MS,\u00a0RD,\u00a0CDN, along with Minchen both recommend consuming sweet potatoes. The vegetable is rich in beta-carotene, vitamin A, vitamin E, and antioxidants. “Beta carotene (a vitamin A precursor) and vitamin A itself fight discoloration and early signs of aging in the skin by supporting healthy skin renewal,” Minchen says. “Vitamin E supports collagen in the skin, and antioxidants fight inflammation-related skin damage.”\n<\/p>\n<\/div>\n<\/div>\n

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        16<\/span>of 23<\/span><\/div>\n
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        Cucumber <\/span><\/h2>\n

        Cucumbers are rich in water, vitamin C, and folic acid. “Cucumber promotes skin health both from the inside and the outside,” <\/strong>Shapiro says.\u00a0“Eat it to keep your skin hydrated and for the antioxidants to prevent skin damage long term. Put it on your face to decrease inflammation, reduce swelling, and promote healing from sun damage. Cucumber is soothing, hydrating, and contains silica which will hydrate and strengthen your skin.”\n<\/p>\n<\/div>\n<\/div>\n

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        17<\/span>of 23<\/span><\/div>\n
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        Edamame <\/span><\/h2>\n

        Edamame is\u00a0the most wholesome form of soy. “It contains isoflavone, which has been shown to prevent wrinkles and promote skin health,” Shapiro explains. “It can also promote collagen production, keeping the skin more elastic and therefore results in fewer wrinkles.”\u00a0 \u00a0\n<\/p>\n<\/div>\n<\/div>\n

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        18<\/span>of 23<\/span><\/div>\n
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        Tomatoes <\/span><\/h2>\n

        Tomatoes contain lutein and lycopene\u2014two powerful antioxidants and phytonutrients that may be skin protective. Tomatoes also have a good amount of water volume so they are hydrating as well.\n<\/p>\n<\/div>\n<\/div>\n

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        19<\/span>of 23<\/span><\/div>\n
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        Walnuts <\/span><\/h2>\n

        Walnuts contain nutrients beneficial for our skin and bodies. “Walnuts are richer than most other nuts in both omega-3 fatty acids,” Dr. Maiman says. “For example, one ounce (28 grams) of walnuts contains 8% of the daily recommended value for zinc, an essential mineral required by the skin to function properly as a protective barrier. It\u2019s also integral in the process of wound healing and optimizing immune system function to combat both bacteria and inflammation. Although not its primary skin benefit, walnuts also provide small amounts of the antioxidants vitamin E and selenium.”\n<\/p>\n<\/div>\n<\/div>\n

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        20<\/span>of 23<\/span><\/div>\n
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        Avocados <\/span><\/h2>\n

        Avocados contain high levels of healthy oils and vitamin E. “Both of which provide the building blocks for healthy skin cell function as well as help improve barrier function and hydration,” Dr. Maiman says.\n<\/p>\n<\/div>\n<\/div>\n

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        21<\/span>of 23<\/span><\/div>\n
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        Red and Yellow Bell Peppers <\/span><\/h2>\n

        Bell peppers are more than an ingredient to add to your southwestern-inspired egg scramble. They’re a great source for beta carotene and vitamin A. In fact, studies have shown one cup of bell peppers can add 156 percent of your daily value of vitamin A .\n<\/p>\n<\/div>\n<\/div>\n

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        22<\/span>of 23<\/span><\/div>\n
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        Dark Chocolate <\/span><\/h2>\n

        Dark chocolate is so much more than a yummy, after-dinner treat. One study has shown that eating cocoa for 12 weeks improved skin hydration and a decrease in dry, rough, and flaky skin .<\/strong> Of course, milk chocolate (while delicious), is not applicable here\u2014you’ll need at least 70 percent or higher to get the full benefits.\n<\/p>\n<\/div>\n<\/div>\n

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        23<\/span>of 23<\/span><\/div>\n
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        Bone Broth <\/span><\/h2>\n

        A 2023 study showed that collagen supplementation can have a positive impact on the skin. And guess what’s full on collagen? Bone broth. If you really want the full benefits of drinking bone broth, make your own with leftover chicken, pork, or beef bones.\n<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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        Article Sources<\/span><\/div>\n<\/div>\n
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        Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.<\/div>\n
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          \n
        1. \n

          Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients<\/em>. 2020 Mar 24;12(3):870. doi: 10.3390\/nu12030870<\/p>\n<\/li>\n

        2. \n

          Bhat A, Mahalakshmi AM, Ray B, et al. Benefits of curcumin in brain disorders.\u00a0Biofactors<\/em>. 2019;45(5):666-689. doi:10.1002\/biof.1533<\/p>\n<\/li>\n

        3. \n

          Kucharska A, Szmur\u0142o A, Si\u0144ska B. Significance of diet in treated and untreated Acne vulgaris<\/em>.\u00a0Postepy Dermatol Alergol<\/em>. 2016;33(2):81-86. doi:10.5114\/ada.2016.59146<\/p>\n<\/li>\n

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          Sadka A, Shlizerman L, Kamara I, Blumwald E. Primary Metabolism in Citrus Fruit as Affected by Its Unique Structure. Front Plant Sci<\/em>. 2019 Sep 26;10:1167. doi: 10.3389\/fpls.2019.01167<\/p>\n<\/li>\n

        5. \n

          Zink A, Traidl-Hoffmann C. Green tea in dermatology–myths and facts. J Dtsch Dermatol Ges<\/em>. 2015 Aug;13(8):768-75. doi: 10.1111\/ddg.12737<\/p>\n<\/li>\n

        6. \n

          Fooddata central<\/p>\n<\/li>\n

        7. \n

          Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr<\/em>. 2006;136(6):1565-1569.<\/p>\n<\/li>\n

        8. \n

          Pu SY, Huang YL, Pu CM, et al. Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients<\/em>. 2023;15(9):2080.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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          Read more:<\/div>\n
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          • Health & Wellness<\/span><\/li>\n
          • Nutrition<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/article>\n

            Source URL: https:\/\/www.byrdie.com\/clear-skin-foods<\/p>\n","protected":false},"excerpt":{"rendered":"

            23 Best Foods for Clear Skin, According to Derms and Nutritionists By Dacy Knight Dacy Knight Dacy was previously an editor at Byrdie and is now a contributor covering skincare. Her work has appeared in Who What Wear, WWD, InStyle and Bustle. Byrdie’s Editorial Guidelines Updated on February 25, 2025 04:08PM Reviewed by Maryann Walsh, […]<\/p>\n","protected":false},"author":1,"featured_media":1103813,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[83],"class_list":["post-1103812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-politics","tag-byrdie-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1103812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1103812"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1103812\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/media\/1103813"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1103812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1103812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1103812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}