Foods Scientifically Proven to Clear Up Your Skin

There's definitely something to the notion that beauty begins on the inside. If you're not eating right, your skin will show it. If you want a clear, radiant complexion, shiny hair, and strong nails, you have to start with what you're putting into your body. While there are many approaches to eating healthy, certain foods are guaranteed to up your beauty game.

More and more people are examining the link between what we eat and how it manifests in our appearance. Consequently, attention has shifted away from superficial fixes in favor of more sustainable stratergies that focus on starting within. So if you want a makeover, you first have to makeover your diet. To give you a head start on practicing the very first step of skin care, we rounded up the top things you should be eating to promote clearer skin

iKeep reading to see the best foods scientifically proven to clear up your skin, as well as the reasons for their beautifying effects.



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’s almost like fertilizer for your good bugs or your good bacteria," Bowe says. "Garlic, leeks, dandelion greens, asparagus—those 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."

Low-Glycemic Index Foods

Bowe says high-glycemic foods (like refined carbs, white pasta, white bread, pretzels, bagels, cookies—any kind of refined, processed foods) have been linked with inflammation and acne in particular. "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, vegetables, quinoa, steel-cut oatmeal, sweet potato, brown rice—you actually can clear up acne," Bowe explains.

Non-Dairy Milk

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 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 clear skin. "The studies show that there’s an association between milk and ice cream and acne, but there’s not an association with yogurt and cheese with acne," she explained.


Blueberries, blackberries, strawberries and cranberries—are 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—doing wonder for your skin.

Leafy Greens

Leafy greens like kale and spinach are also a terrific way to get some extra antioxidants for healthy skin cells. 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.1 Furthermore, leafy greens contain folate, a nutrient necessary for DNA repair.


Turmeric does wonders for soothing inflammation and has also been shown to improve your immune system and support proper brain function.2 Consume it with warm water to balance your skin's natural flora and protect your skin cells against free radicals.


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.

Citrus Fruits

Citrus fruits like lemons and grapefruit are packed with vitamin C, which supports collagen to improve skins firmness. It also encourages your body to metabolize faster and can help you feel less bloated.4

Green Tea

Consumption of green tea is part of some East Asian cultures, and Japanese women in particular have been aware of its skin care benefits for centuries. Some of its many benefits include helping to slow DNA damage, stopping inflammation, and even protecting against sun damage and burns.5 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.


Fish boast a long list of benefits to your health, especially for your skin. 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.1

Good Oils

High-quality oils like cold-pressed extra-virgin olive oil and avocado oil are brimming with nutrients that may benefit your skin—including essential fatty acids and vitamin E.