How to fill your diet with foods for clear skin

Good news! It is possible to eat your way to beautiful skin. Good skin is created from within, and nutrient-rich fruit, vegetables and proteins can work some serious magic in building strong skin and helping to keep your complexion glowing. Below, we’ve rounded up four of the best foods for clear skin to make creating your shopping list that bit easier.

Go nuts

For those who suffer from acne, almonds and Brazil nuts – or any type of nut – are fab for giving you an antioxidant boost, but the particularly powerful antioxidant selenium is the one you get from Brazil nuts. These nuts have been at the centre of studies that prove that the powerful antioxidant can help decrease acne. You only need four a day, and as for almonds, a handful every now and then is sufficient for a vitamin E boost, which helps to maintain healthy skin.


This wonderful orange fruit is packed with beta-carotene, which is converted to vitamin A in the body, and helps to rejuvenate your skin tissue. Another to add to the list of antioxidants we need more of, beta-carotene reduces the rate of ageing and helps to rejuvenate the skin, while the vitamin C from mangoes encourages the production of collagen in the skin.

Thou shall have a fishy

For overall skin improvement, fatty fish will never fail you. The anti-inflammatory compounds our bodies naturally have (those which fight against the redness and irritation caused by skin conditions like acne, psoriasis and eczema) are boosted by oily fish as they help the body to make more of these compounds. It’s the omega-3 fatty acids that are so good for us in oily fish, and salmon, sardines and mackerel are great sources of it.

East your greens

Like many other leafy green veg, spinach is made up of a massive range of vitamins but the one that we’re particularly interested in is folate. It’s thought that folate helps to repair and maintain DNA and the high water content of the vegetable gets into cell membranes, giving the appearance of plumper skin and less wrinkles.


Great skin can be achieved with a healthy lifestyle and that involves all aspects of your diet through to your physical activity. Why not take a look at our nutrient-packed recipes in our free Vegan Eating Plan booklet or read more about boosting your skin’s complexion?


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