Foods for Clear, Healthy Skin

Clear skin is a topic that is close to my heart. For most of my late teenage years and throughout my early 20’s I suffered from pretty severe ace. I felt like it affected all parts of my life – work, social, relationships…there were some days when I didn’t want to leave the house and I definitely would not be seen without makeup.

In my late 20’s I switched to a plant based diet and started focusing more on my nutrition and a healthy lifestyle. The change in my skin was amazing. And still is to this day! My skin is clear and healthy and I no longer need any make up or cover up. I am grateful every day for my clear skin and know that what I eat plays a huge role in my skin’s health.

Now you don’t have to switch to a plant based diet to clear your skin but focusing on healthy, whole, fresh foods will make a significant difference in reducing or eliminating your cne. Your skin is your largest organ. Not only is it affected by outside elements but also greatly affected by what is going on inside. Like every other organ in your body it needs good nutrients, minerals and vitamins for optimal health.

Acne is a form of inflammation that can be caused by many different factors. We are all different so not one thing will work for everyone – however the following foods all have nutrients, vitamins and minerals that reduce inflammation and are healthy for your skin.


Staying well hydrated is one of the best things you can do for the health and clarity of your skin. Try starting your morning with a big glass of water before having anything else – this helps flush out toxins and refresh your skin after sleeping. Continue to drink of fresh water throughout the day.

Leafy Greens

Dark, leafy greens such as kale, spinach and Swiss chard help clear impurities from the body, which can cause breakouts. Simply put a handful of spinach in your smoothie, have a nice big salad for lunch and sauté some greens for dinner.


The more antioxidants you can eat, the better – especially if you struggle with acne. A diet rich in antioxidants can decrease mild to moderate acne. Deep coloured berries are full of antioxidants and are delicious – try blueberries, blackberries, cherries and raspberries.

Healthy Fats

The typical standard diet contains too many omega-6 fatty acids, which are tied to inflammation. Eating more omega-3 fatty acids, such as those found in walnuts, hemp seeds, flaxseed and avocados can help reduce inflammation and improve acne breakouts.

Green Tea

Green tea is rich in polyphenols (super antioxidants) which increase blood-flow and oxygen to the skin, improving its look, feel and most importantly, health. It is great at reducing inflammation – aim for at least 2 cups a day.

Bell Peppers

Bell peppers are rich in vitamin C – a major vitamin for clear, healthy skin. Snack on one raw cut up with some hummus or chop it up in your salad. Other great sources of vitamin C include mangos, broccoli, leafy greens and citrus fruit.

Pumpkin Seeds

Pumpkin seeds are an amazing plant based source of zinc – a mineral that is needed for the body’s defensive (immune) system to work properly and plays a role in cell health. It helps to fight and heal acne. Sprinkle them on your salad, oatmeal or eat them as a snack. Choose raw and unsalted.

Being mindful about adding in these skin healthy foods can really help heal and clear your acne. Remember what you put in your body affects every cell, including the skin on your face so choose your food well and your body will thank you for it.


About Kim Ruzycki

Kim Ruzycki is a board certified Integrative Health and Nutrition Coach. She works with personal and corporate clients to achieve their individual health goals with a focus on whole body wellness. You can learn more about her programs, get great healthy lifestyle and nutrition tips and check out some of her delicious plant based recipes at