The Best and Worst Foods for Good Skin

Everything we do in this world is ultimately reflected on our skin. If you'd like to get the maximum benefit from your skin care treatments and services, the best way to achieve that is to understand the best and worst foods you can eat for good skin! 

The skin is the largest organ in the body, therefore your internal health is reflected through your skin. Digestion problems and hormone fluctuations are the most prominent factors that affect the skin. Read on to learn the best and the worst foods for healthy skin. 


best foods for good skin


Foods to Avoid for Healthy Skin



If you have oily skin or struggle with acne, one of the first things you should avoid is caffeine. Caffeine is dehydrating. As such, it causes the body unable to flush toxins. Caffeine can also magnify the stress response causing exaggerated hormonal fluctuations that trigger breakouts.

Additionally, it disrupts gut flora, which causes more harmful bacteria than good bacteria to be in your digestive system, and creates inflammation and hinders the absorption of nutrients. In turn, the inflammation can then cause more redness and irritation in breakouts.


Food High in Sugar

Like caffeine, food with high amounts of sugar can cause breakouts. Research shows that sugary foods promote inflammation that has a damaging effect on skin cells and can cause acne.

Sugar is also considered one of the most detrimental foods to ingest because its speeds up the aging process. Sugar cross-links with collagen proteins making the skin less flexible and dehydrated causing the appearance of dull skin and wrinkles.


Greasy Foods

Greasy, processed high trans-fatty acids foods can boost the production of hormones, which can also cause breakouts.



One of the most nutrition-based causes of aging skin is dehydration. Alcohol is a large contributor to dehydration. As alcohol breaks down, it not only dehydrates the body, but it also depletes us of vitamins B, C, and A. These vitamins are essential for the vitality of the skin.

...and now on the good stuff!




Cauliflower, Sunflower Seeds, Walnuts, Avocados, Bananas and Spinach (B6)

Foods high in B6 such as cauliflower, sunflower seeds, walnuts, avocados, bananas and spinach are beneficial to the rejuvenation process and can help prevent acne. B6 is the vitamin necessary for the proper maintenance of red blood cell metabolism, the nervous system, immune system, proper hormonal balances and other important bodily functions.


Rice, Barley, Whole Wheat (High Fiber)

Rice, barley and whole wheat contain a high fiber count which is great for the skin. These foods can flush out the toxins in the digestion tract to help maintain clear skin.


Sweet Potatoes, Carrots, Kale, Winter Squashes, Cantaloupe, Fish and Liver (Vitamin A)

Vitamin A promotes cellular turnover which keeps the skin supple and vibrant. Foods that are a good source of vitamin A include sweet potatoes, carrots, kale, winter squashes, cantaloupe, fish and liver.


Kale, Spinach, Citrus Fruits, Papaya, Broccoli, Berries (Vitamin C)

Vitamin C fights free radicals on the skin to inhibit the environmental effect of aging. Foods that are good for skin and contain a good source of Vitamin C include dark leafy greens (like kale or spinach), citrus fruits, papaya, broccoli and berries. 


Meat, Nuts, Sunflower Seeds, Eggs, Leafy Greens (Vitamin B)

Vitamin B combats dryness in the skin. Foods that are a good source of Vitamin B include meat, nuts, sunflower seeds, eggs and leafy greens.


Spring Onions, Kale, Spinach, Asparagus, Fennel, Cucumbers (vitamin K)

Vitamin K helps the skin healing process. Foods that are a good source of Vitamin K include: spring onions, leafy greens such as kale and spinach, basil, asparagus, fennel, and cucumbers. 


Drink Half Your Body Weight in water daily (Converted into Ounces) 

The final tip for improving your skin and overall wellness is to stay hydrated! How much water you need to drink daily is a popular misconception. Most people believe that the amount of water to drink is 64 ounces or 8 glasses a day. While that might be the correct amount for some people, most people are not properly hydrated. To achieve a completely hydrated body you must drink half of your body weight converted into ounces of water.

To explain, if you are 100 pounds, half your body weight would be 50 pounds, so you would need to drink 50 ounces of water. If you are 300 pounds, you would need to drink 150 ounces to be hydrated. If you are 25 pounds you would need to drink 13 ounces and so on.

When you have appropriately hydrated your skin, which is the largest organ of the body, it can function more effectively. This increases the ability for the skin to be resilient against environmental effects, it allows the skin to become more supple, and it helps flush away the toxins to reveal a brighter healthier appearance. Remember juice, milk, and soda do not count in your daily water intake!


Finding the perfect skin care regime is critical to those who want healthy and beautiful skin, we can help!

Schedule a COMPLIMENTARY professional skin care recommendation from Denver’s skin care professionals, call us at 303.807.4333 or book an appointment online now.

Tags : nutrition for the skin

Subscribe to the Blog Here!

Leave a Comment on the Blog