Some foods contribute to increased moods and high energy levels. Others promote muscle growth and repair after strenuous exercise. Food is not only necessary to help our minds and bodies function, but it also affects how we look. Food affects hair and nail growth and can cause the skin breakouts. Below are some foods that will clear your complexion and give you a healthy glow.


Fish contains biotin, a B vitamin found in hair, skin, and nail vitamins. A biotin deficiency can cause dry, scaly skin. Omega-3 fatty acids, which are also found in fish, have cell membranes that protect and moisturize the skin. Studies have also found that omega-3s fight off stress-induced inflammation and keep us looking young.


Almonds have vitamin E, which helps us maintain healthy skin. Vitamin E can hydrate the skin and protect it from sun-related damage like UV rays and pollution. Almond milk is a great substitute for regular milk, as dairy can aggravate acne and rashes.


Oysters are a very healthy food choice. The zinc in oysters not only promotes a healthy sex drive but also helps your skin cells function, which reduces acne.

Olive Oil

In a study 2012 by PLOS ONE, researchers found that women who consumed high quantities olive oil showed fewer signs of aging than women who consumed lower amounts. Because olive oil is packed with monounsaturated fats, helps your skin look youthful and wrinkle free.


Green vegetables are good for health over all but are particularly good at promoting healthy skin. Green vegetables like broccoli, spinach, and kale are packed with vitamins A and C, which can help fight off aging signs like wrinkles and lines.


Carrots and other red, yellow, or orange vegetables (like peppers) have high levels of beta-carotene, which turns into vitamin A and regulates skin cell growth. This helps keep your skin soft and smooth. Beta-carotenes also protect the skin from sunlight, according to the American Journal of Clinical Nutrition.

Red Wine

Red wine has high levels of polyphenols, which are antioxidants that fight off free radicals. Be sure to drink in moderation, though. Alcohol is a diuretic, meaning it dehydrates the body, dries out your skin, and gives it a dull tone. Red wine also contains resveratrol, an antioxidant compound that reduces your chance of getting a cancer-related skin tumor.

Complex Carbohydrates

Complex carbohydrates like barley, quinoa, beans, and brown rice are low on the glycemic index. Foods that are high on the index trigger hormonal changes and inflammation, which causes acne. Foods high on the glycemic index include white bread, sugary breakfast cereals, and processed snacks like pretzels, potato chips, cakes, and cookies.

Orange Juice

OJ keeps you hydrated and contains vitamin C, which protects the skin from sun damage. Vitamin C also creates collagen, which is a protein directly related to skin elasticity. Collagen causes a smooth texture and prevents wrinkles. It is also found in strawberries, broccoli, and other citrus fruits.


This one is a no-brainer. Skin cells bond to water and plump the skin, making it less wrinkled and more youthful-looking. Water also flushes the toxins from your system, which helps you avoid breakouts. If you’re bored of drinking just plain old water, adding fruits like lemon and blueberries or an herb like mint will add some fresh flavor.

It is important to remember that unless you have a severe allergy, there isn’t one food that will make or break your complexion. However, eating foods high in sugar, salt, and saturated fats can inevitably cause breakouts. Eating the foods listed above will ensure that you look - and feel your best.

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