Clear, glowy skin is one of the most sought-after things ever. Some are lucky to be born with it, others go to great lengths to get it, but everyone desires it. As you probably know, the first rule to abide by in your quest for great skin is to drink plenty of water. But another often overlooked rule is to eat right — what goes inside you will affect what shows on the outside.

There are plenty of foods that are rich in skin-nourishing nutrients that you can find in your local markets and stores. Make it a rule to fill your diet with the following foods to get yourself on the path to clear skin.

Juicy Fruits
Examples: Oranges, Pineapple, Tomatoes, Watermelon, Grapes

It all comes back to hydration. The more water you take in with your diet, the better your skin. Fruits that contain a lot of water are a tasty way to stay hydrated while stocking up on essential nutrients. Citrus rich fruits like oranges contain high amounts of vitamins A, B, and C, which help brighten the skin and protect your cells. Your skin will thank you for consuming these juicy fruits.

Examples: Strawberries, Raspberries, Blueberries, Cranberries

Berries can serve as a healthy snack. Instead of reaching for that bag of sweets, keep berries on hand to satisfy your cravings. They are full of antioxidants and collagen boosting vitamins that your skin requires to stay clear, fresh, and young.

Examples: Cod, Mackerel, Salmon, Tuna, Tilapia

Introducing fish as a staple to your diet, especially the oily kind, will help your skin look smooth and plump because these fishes are rich in Omega-3’s, biotin, and vitamins. You will never have to worry about dry or scaly skin ever again. If you don’t like fish or have chosen to go vegetarian, avocados, seeds, and nuts are the next best thing.

Seeds and Nuts
Examples: Dates, Walnuts, Almonds, Chia seeds, Cashew, Hazelnuts

Nuts contain high levels of healthy proteins, antioxidants, and vitamins that your skin needs for regeneration and rejuvenation. By sneaking these foods into your diet, you can save your skin a lot of headaches. Throw seeds and nuts into your smoothies, salads, yogurt, or simply snack on handfuls of them.

Complex Carbohydrates
Examples: Oats, Wheat, Brown Rice, Quinoa, Beans, Sweet Potatoes, Pasta

If you want to keep carbs in your diet, that’s fine as long as you are filling up on complex carbs and not just food containing white flour like white rice and pasta. Go brown — brown rice, wheat bread, multigraph cereal, beans — complex carbs will help regulate your sugar levels and hormones, unlike regular carbs that leave you susceptible to breakouts and hormonal imbalance.

Dark Chocolate and Red Wine

These foods are rich in skin-saving antioxidants. The presence of resveratrol in red wine can help prevent acne-causing bacteria from flourishing on your skin. Dark chocolate helps reduce skin irritation, improves mood, and chase off stress and fatigue. Of course, moderation is key, but one of two glasses of wine and servings of chocolate a day will work wonders for your skin.

Veggies and Leafy Greens
Examples: Carrots, Kale, Cabbage, Spinach, Beetroot

The importance of vegetables in your diet cannot be overstated. These colorful foods are packed full of beta-carotene, which the body then converts into Vitamin A, encouraging cell regeneration that leads to clearer, smoother skin. Try to have a serving of vegetables at every meal, and embrace the world of salads.

Although other factors like your environment, genetics, stress levels, and hygiene will also affect what becomes of your skin, sticking to these foods is the best way to get your clear skin journey going. Pay attention to what you eat. What goes in is what comes out.

Eat right, stay healthy, glow on!

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