The Connection Between Diet and Skin Health: Foods for a Clear Complexion

Proper nutrition is vital for overall body health. It helps keep metabolism running smoothly, maintains weight, and strengthens our immune system. But that’s not all! Our diet also affects the largest organ of our body, i.e., the skin! Skin contributes to one-seventh of the entire body weight and functions as the main barrier between our body and the environment.

Though many people focus on skincare using multiple skincare products, they forget about nourishing it well from the inside, as there are certain foods that offer glowing, healthy skin. Let's hop inside this ultimate guide to learn about a few of them and explore the key connection between diet and skin in depth.

The Link Between Diet and Skin

A well-balanced diet offers skin all the nutrients necessary for skin structure, function, and resilience. From vitamins and omega-3 fats to zinc and selenium, we have a plethora of nutrients that protect the skin from sun-induced or oxidative damage, dehydration, and elasticity loss. However, by consistently following a diet rich in these nutrients also slows aging process and give that much needed glowing youthful look, you dreamed of.

7 Best Foods for a Clear Complexion

Let's now move towards some of the most effective food options for those who are into obtaining a clearer complexion naturally.


Strawberries are jam-packed with vitamin C, salicylic acid, flavonoids, phenolic acid, anthocyanins, and more skin health-promoting substances. Vitamin C is exclusively crucial for skin health, as it ensures protection against oxidative damage and promotes collagen production.

Moreover, salicylic acid helps reduce dark spots and hyperpigmentation. Strawberries can also act as great exfoliators, freeing your skin from those dead skin cells, tighten pores, and prevent further blemishes. So, be sure to eat one cup of strawberries every day!

Fatty Fish

Next on the list is fatty fish, ranging from herring and mackerel to salmon and more. These are loaded with the goodness of omega-3 fatty acids, which are known to reduce inflammation. It also protects skin against harmful UV rays of the sun and keeps it supple and moisturized. Deficiency of this nutrient can result in dry skin that’s more prone to sunburns.

Additionally, vitamin E in fish protects against damage from inflammation and free radicals. Fish proteins are essential for maintaining integrity and strength of skin and finally, zinc ensures overall skin health maintenance and promotes the production of new skin cells.

According to research, fish oil supplements can help fight off autoimmune and inflammatory conditions affecting the skin. These can be lupus, psoriasis, etc.


Kimchi is one of the most loved Korean fermented dishes – normally paired with meals as a side dish. It’s prepared with Chinese cabbage, cucumbers, carrots, radishes, and onions. To your surprise, Kimchi is jam-packed with probiotics and nutrients vital for the skin's optimal health. These include vitamin C, provitamin A, etc.

Most nutritionists consider Kimchi a skin-saving secret that not only wards off premature wrinkles but also tames acne and reduces inflammation. Other perks of its consumption include anti-inflammation and prevention against premature aging. You may rely on it to kill two birds with one stone, as it nurtures overall digestion, too.


Broccoli features Lutein, sulforaphane, zinc, and multiple vitamins, including vitamin C and vitamin A. Lutein in this food is responsible for protecting your skin against oxidative damage and revamps its glow by preventing wrinkles and dryness.

Sulforaphane in broccoli is known for its anti-cancerous properties, which are also effective against some types of skin care. Sulforaphane is also a robust barrier against sun damage. Its work includes triggering protective systems in the body and neutralizing harmful free radicals. According to lab test results, this nutrient can reduce the number of killed skin cells under UV light by 29%.

Organ Meats

Though organ meats like heart and liver aren't that well known for being protein sources, you can source a plethora of nutrients from them to make your skin complexion clearer. For instance, beef liver is loaded with protein, copper, and more nutrients. A single 85-gram serving can cover your daily requirement of multiple minerals.

By eating organ meals, you can neutralize free radicals, preventing oxidative damage and triggering the maturation of collagen and skin cell growth. Moreover, these can be a delish source of zinc, vitamin A, and selenium – all of which play important roles in maintaining glowing and healthy skin.


Walnuts are also important for skin health maintenance because of the many nutrients they offer. You can use them as a source of essential fatty acids that our body can't produce on its own. According to multiple studies, walnuts are much richer in omega 6 and omega 3 fatty acids than other nuts.

Though most Western diets feature varied sources of omega-6 fatty acids, those of omega-3 are scarce. You can rely on walnuts to ensure you never get omega-3 deficient. Walnuts also feature zinc, selenium, and vitamin A. With them, you can fight off inflammation, improve wound healing speed, and combat bacteria efficiently.


Lastly, we have cherries on our list, one of the most loved fruits! Cherries are known to reduce markers of oxidative stress, support heart health, and regulate blood pressure. These also feature antioxidants, like Favin-3-ols, hydroxycinnamates, and anthocyanins to protect against UV damage.

Other important constituents include Vitamin C and fiber. The latter is vital for balancing the gut environment and thus for maintaining skin health. Cherries also feature melatonin – a compound essential for regulating the sleep cycle and improving sleep quality. Restful sleep can indirectly contribute to healthy skin, as you give your skin enough time to repair.

Wrapping It Up!

The connection between diet and skin health is undeniable. Each component of our body is made of cells, and cells function when properly fed with nutrients from the food we eat. However, with proper administration of your diet and the inclusion of multiple food options, like strawberries, walnuts, and more, you can ensure optimal skin health and a clear complexion. Hope you found this info helpful; stay tuned for more!

Also, if you want to pair the benefits of diet with advanced technology self-care tools, be sure to check out VELWEL Care. Their collection features a diverse range of body care, eye care, skincare, and hair care products.