How Does Diet Affect Your Complexion?


It’s true that what you eat can have a big effect on what your skin looks like. What causes a break out? Oily Skin? Black heads? A better question is what can we change in our diets in order to prevent it all together? With all the things clogging up our food and our pores these days, what can we do with our diets to keep our faces as clean and clear as we would like them to be?

The first step to changing your diet for clearer skin is to take stock of what you are eating already. You have to know what you are changing before you can change it. Let’s start with how often do you eat? Is it every couple of hours or is it only big meals every once or twice a day? Studies have shown that eating small meals every few hours leads to a more even blood sugar and insulin levels throughout your body. Insulin spikes have been linked to acne breakouts so having a more even level in the blood will decrease your risk of a breakout.

Look to Dairy

Remove diary from your diet for a week and see how it affects you
Remove diary from your diet for a week and see how it affects you
Do you eat a lot of cheese? Drink a lot of milk? That could be part of the cause of your pimples. Though there isn’t as much definitive proof that dairy affects acne there are numerous accounts of people getting less breakouts when they drop it from their diets. Try taking diary out of your diet for a week and see how it affects your skin. Some people notice a big improvement but others don’t notice anything at all. It all depends on how your body processes dairy.


Try managing the type and the amount of fat you eat. Fatty acids have long been linked to acne because they can cause inflammation. Too many omega-6s in your body can lead to bigger, brighter, and over all redder zits and nobody wants that. Try eating less beef and more fish or try some fish oil supplements. Fish contains omega-3s which balances out the omega-6 fatty acids found in beef and eggs. Omega-3s can also be found in chia seeds and walnuts.

Lack of Nutrients

Eating fruits and vegetables is great for your skin
Eating fruits and vegetables is great for your skin
Do you eat enough fruits and vegetables? Eating lots of produce is great for your skin. It provides your cells with enough water to stay hydrated, protecting against dry skins. Colorful vegetables, such as carrots or spinach, filled with vitamin A are great for skin color and appearance.

Try eating seeds like almonds and sunflower seeds. These seeds are filled with vitamin E, which is your best friend if you want healthy skin. Though they can’t replace sunscreen, seeds rich in vitamin E can help protect the skin from harmful sunrays. Vitamin E can also help protect the skin from free radicals in the air. Free radicals in excess can cause a lot of damage so vitamin E is definitely a must for anyone that wants healthy skin.

Add Vitamins

Orange Juice is loaded with vitamins
Orange Juice is loaded with vitamins
Add some orange juice to your breakfast routine. Orange Juice is great for hydrating skin to help it be smooth and supple. It is also full of vitamin C which is an antioxidant. Antioxidants protect against free radicals that attack your skin. Vitamin C is also an important component in creating collagen. Collagen is the bodies main structural protein, which is key to healthy looking skin.

Replace pasta and white rice with foods like barley, beans, or brown rice. Foods like beans and brown rice are complex carbohydrates that are high on the glycemic index. Foods that are high on this index lead to an overall more even blood sugar rate and prevent spikes throughout the day.

It is true that diet can both help and hurt your skin. Your body will reflect what you put into it. That being said everyone’s body is different. Everyone processes food differently and everyone has different skin. Trying to eat healthier is a good start to better skin but be sure to always follow up with a doctor.