Want Clear Skin? Eat These Foods

When it comes to keeping our skin clear from breakouts and glowing with a youthful appearance, not only should we be focusing on the products that we are using topically, but also what we are consuming and how we make lifestyle choices. We linked up with Samantha Dench, the author of the in-depth skincare book Skin Deep, to help you better understand exactly what types of foods, lifestyle choices, treatments and products will help us maintain clear and radiant skin. 

We pulled Samantha’s expert advice from her new book to share some insights on foods that will help prevent and clear up blemishes. Now especially since the seasons are changing, our skin can become prone to inflammation from environmental factors and the foods that we eat. SO to help prevent skin inflammation and irritation as we step into spring, we’re rounding  foods to eat and a glowing skin inducing routine that Dench recommends in Skin Deep.

Foods To Eat To Fight Skin Inflammation And Blemishes

Dench recommends the Paleo or the Mediterranean diet which focuses on whole foods that work to reduce inflammation. The focus of these two diets specifically includes eating fresh fruits, vegetables, fish or grass-fed proteins (and to limit red meat).  

  • Blueberries are extremely high in antioxidants and vitamins that helps boost immunity in our body to fight off inflammation. 
  • Cranberries reduce bad bacteria in our bodies and has natural antiseptic properties which can fight off acne from the inside out.
  • Papaya contains an enzyme known as papain.  This is the type of enzyme that helps exfoliate and  hydrate our skin by gently removing dead skin cells. This enzyme in papaya can work internally and externally.
  • Watermelon contains an antioxidant known as lycopene which helps neutralize the free radicals that can cause aging.
  • Cruciferous vegetables  contains an enzyme that helps reduce inflammation that’s caused by eating a diet high in processed foods and sugar. These veggies include kale, broccoli, cauliflower, brussels sprouts, and green beans.
  • Foods high in Vitamin E help hydrate our skin and protects again from oxidative stress.
  • Onions contains quercetain which decrease histamine in the body, which can cause redness and inflammation in our skin.
  • Celery is a very hydrating vegetable that helps us stay hydrated and contains a decent amount of Vitamin C that helps promote collagen synthesis which keeps our skin looking youthful.
  • Red cabbage can be enjoyed in the form of sauerkraut or coleslaw. These types of recipes help us naturally detoxify unwanted toxins in our bodies, and when we have accumulated toxins it  will show up on our skin
  • Walnuts are high in Omega-3 which helps keep our skin supple and also contains antioxidants that fight inflammation.
  • Hemp seeds  are rich in protein, vitamin E, minerals, and essential fatty acids which all help us prevent collagen loss.
  • Chia seeds are also high in Omega-3, antioxidants, protein and non soluble fiber.
  • Healthy fats will also ensure that our skin is hydrated and will prevent the appearance of fine lines and wrinkles. Include foods like avocado oil, olive oil, coconut oil, and fatty fish.


Clear Skin Day & Night Routine

Morning Routine

  1. Cleanse your face with a type of cleanser that matches your skin tone. You can learn more about this in Dench’s book.
  2. Apply a serum: if your skin is very sensitive you may not want to use active serums in the morning as it could cause irritation.
  3.  Apply  a chemical free zinc-oxide based SPF moisturizer.

Nighttime Routine

The nighttime routine is most important because it helps us prepare the skin while we sleep.

  1. Wash your face  with the same cleanser that you would use in the morning.
  2. Avoid daily scrubs in the evening as it will just irritate your skin. Instead, apply an enzyme up to twice a week depending on your skin type.
  3. Apply a serum with active ingredients such as: peptides, stem cell serums, exosomes, and vitamin A. It’s important that these active ingredients are also sourced from a reputable brand. 
  4. At night, your moisturizer should be thicker than what you would use in the daytime and should be massaged all over your face and neck. Nighttime moisturizers should have very hydrating ingredients that sit on top on the skin to prevent moisture loss. This is why serums should be applied before moisturizers since the serums penetrate the skin. The moisturizer then acts like a blanket on top of the serum. 


You can learn more about Samantha and her book by checking out her website here.  

This article is in partnership with Samantha Dench.

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