Eating for Clear Skin



1. Focus on Fish

Fish is a great source of essential fatty acids like omega-3 and omega-6, which help reduce inflammation in our bodies that can trigger cells to clog pores and cause acne. Fish also contains zinc, an essential mineral that helps control the release of hormones and helps your body absorb vitamin A. Good sources for fatty acids and zinc are salmon, mackerel and sardines.

2. Cut Down on Dairy

Milk and cheese contain components related to the hormone testosterone, which stimulates oil glands in the skin and can set the stage for acne. Before you cut out dairy completely, remember that dairy is an important source of calcium and vitamin D, which are needed for strong bones. You can substitute almond or rice milk for dairy milk, or replace the calcium you would normally get from dairy with calcium-rich, leafy greens (such as kale and mustard greens), broccoli and sardines.

3. Boost your Beta-Carotene 

Beta-carotene is a red-orange pigment found in plants and fruits, especially carrots and colorful vegetables. Our bodies convert beta-carotene into vitamin A, which are important for healthy eyes, supple skin, and a strong immune system. Beta-carotene is an antioxidant that protects the body from free radicals that damage the cells through oxidation. Even as little as one carrot a day can improve skin color and may reduce wrinkles and other signs of aging. The following foods are rich in beta-carotene: carrots, kale, ketchup, peppers, pumpkin, spinach and sweet potatoes. 

4. Add Selenium

The antioxidant selenium can help preserve skin’s elasticity and reduce inflammatory damage to the skin. Small studies have found that taking selenium supplements improved the skin of patients with severe acne. Whole grains like quinoa and brown rice, and aromatic vegetables such as onion and garlic are all rich in selenium.

5. Water, Water, Water

There are many reasons that you should be getting enough water each day, and keeping your skin hydrated is one of them. Water allows your skin to regenerate faster and flushes toxins from your body. Skin is made up of three layers – the outer layer (epidermis), underlying skin (dermis) and the subcutaneous fat tissue. If the outermost layer of the epidermis doesn’t contain enough water, skin will lose elasticity and feel rough.

Although eating healthy can help improve your skin, sometimes products are needed to banish blemishes. Greenville Dermatology offers several products that can help ward off acne. Call (864)242-5872 today to make an appointment.