No single food clears or ruins skin, but what you eat day to day can influence breakouts, dryness and how your skin ages.
Fad diets promise glowing skin, but the evidence is more modest and more useful: an overall balanced diet supports healthy skin, and for some people certain foods can make skin conditions worse.
Things worth cutting back on
- Sugary foods and refined carbohydrates, which are linked with more breakouts in some people
- Dairy, particularly skimmed milk, which some studies associate with acne
- Very salty, heavily processed snacks, which can contribute to puffiness
These effects vary widely between individuals. If you suspect a food is a trigger, try reducing it for several weeks and see whether your skin changes, rather than cutting out whole food groups at once.
Foods that support healthy skin
- Colourful fruit and vegetables, rich in antioxidants
- Nuts, seeds, avocado and leafy greens for healthy fats and vitamin E
- Fish a couple of times a week for omega-3 fatty acids
- Enough water through the day to keep skin hydrated
Diet works alongside, not instead of, sun protection, a sensible routine and medical care. Persistent acne, eczema or pigmentation should be assessed by a dermatologist.
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