The 12 best foods for skin cleansing to add to your diet

We all want to have healthy and beautiful skin-it can empower and elevate emotions, but it is also a window into our overall health.While choosing Clean and non-toxic skin care products It’s important that getting radiant skin is more than just product We put on our bodies: this is the food we eat, the air we breathe, the mindfulness exercises we incorporate, etc. But let’s start with the foods that are most suitable for cleansing the skin.

There are many ingredients to keep your skin nourished, strong and radiant. In other words, what you eat will have a positive or negative effect on your skin, the largest organ of your body.

Knowing that beauty starts from within, if you don’t use nutritious, anti-inflammatory foods to nourish your body, your skin will be exposed.

In order to have a clean complexion, healthy hair and strong nails, first count the foods you consume.Put another way: even if you Skin care routine To be intentional and functional, you also want to support your inner beauty game. Start within. Instead of focusing on the exterior restoration of the surface, a more sustainable strategy is the key. It needs to consume whole foods, healthy fats and stay hydrated.In other words, there is a direct relation Between what we eat and how it manifests in our skin conditions-glowing from the inside out.

What foods should be avoided to clean the skin

Before delving into the foods that are most suitable for cleansing the skin, let’s talk about foods to minimize. Restriction and deprivation are not goals, moderation is. When it comes to your skin, certain ingredients are more beneficial than others. Refined carbohydrates, sugar and conventionally raised meats and other foods are better to eat less.

The link between diet and acne

Although the link between diet and acne is controversial, Some small studies It shows that the high glycemic load diet does more harm than good.Foods rich in refined carbohydrates (grains, pasta made from white flour, etc.), sugary sodas, and Traditional meat This may cause problems with blood sugar regulation and spikes in insulin levels. In turn, it causes inflammation, dullness or puffiness of the skin.

Essentially, refined carbohydrates are quickly absorbed into the bloodstream, causing blood sugar levels to rise. When these levels rise, insulin also increases to help transport blood sugar from the blood to the cells.However, long-term at a high level insulin It does not help those who are prone to acne. Insulin makes androgens more active, thereby promoting the development of acne.

In addition, omega-6 fats can also cause bad skin conditions. Unfortunately, most processed foods in the United States contain large amounts of corn and soybean oil. These are pro-inflammatory and rich in omega-6 fats. There are fewer foods containing omega-3 fats, such as fatty fish and walnuts.This omega-6 fat imbalance (In everything from protein bars to frozen pizza) to omega-3 fats can cause inflammation in the body, which can worsen acne.

The best food for cleansing skin

To promote cleaner skin, you need to focus on nutritious foods. Meaning, they are as close to the earth (or ocean) as possible. These low-glycemic foods, from protein to vegetables, help support healthy skin.

  • Avocado
  • berry
  • dark chocolate
  • egg
  • Extra virgin olive oil
  • green tea
  • Green leafy vegetables
  • salmon
  • Sauerkraut
  • sweet potato
  • turmeric
  • walnut

Discover the following 12 foods that are best for skin cleansing, how and why they work, and recipes to start cooking right away!


Avocados are rich in monounsaturated fats, which help maintain healthy cholesterol levels. When eating these fats instead of inflammatory fats (such as trans fats in packaged pastries), these fats keep your skin moisturized. In addition, avocados are rich in vitamin E, which helps protect your skin from free radicals. In other words, avocado can protect your skin from damage and aging. Add avocado to your smoothies, roasted sweet potatoes, or puree them.

recipe: Tomato, Avocado and Cucumber Salad Camille Styles


Berries are rich in antioxidants. Specifically, they contain a polyphenol antioxidant called ellagic acid, which may help reduce the signs of aging related to sun exposure. From wrinkles to dark spots, Ellagic acidIn partial formHelps fight fine lines and wrinkles.

Blueberries, in particular, are rich in anthocyanin, Which may support the synthesis of collagen. In some studies, the use of anthocyanins in berries reduced the breakdown of collagen and increased overall collagen production.From Smoothie to collapseThere are countless ways to add berries to your favorite recipes.

recipe: Blueberry Coconut Birch Cereal by first meal

dark chocolate

If you need an excuse to eat dark chocolate (70% or higher), this is it.No matter if you eat dark chocolate cubes after dinner, add it to your favorite Brownie recipe, Or use it as a topical beauty treatment, cocoa is rich in nutrients.

according to the study, Dark chocolate makes your skin texture smoother, less redness when exposed to the sun, and prolongs skin moisture. Essentially, the flavonoids in chocolate help reflect harmful UV rays. It also helps reduce dark spots and pigmentation, leaving your skin glowing. To improve collagen content, dark chocolate promotes blood circulation and delays the appearance of fine lines and wrinkles.Last but not least, the essential minerals found in cocoa-Like copper, iron and zinc-promote cell growth and help make your skin look younger.

recipe: Raw cocoa bite Via a simple vegetarian blog


Like the benefits for hair, eggs provide excellent nutrition for your skin.This Lutein Provides moisture and elasticity in eggs. In addition, the protein accompanied by egg white helps to repair tissues and keep skin firm.From Shashuka For simple stir-fried dishes, eggs have the potential to improve skin tone.They are also rich in vitamins and minerals to support Healthy pregnancy.

recipe: Mushroom Goat Cheese Crispbread Author: Cozy Peach Kitchen

Extra virgin olive oil

Extra virgin olive oil is a staple food in the Mediterranean diet and acts as an antioxidant for the skin. When used topically, olive oil can prevent premature aging and help hydration. some studies It is also recommended to apply olive oil to the skin after sun exposure to prevent cancer cells.

Remember, not all olive oils are created equal. Look for cold-pressed extra virgin olive oil that is grown, pressed and bottled in a country. In terms of its use, the sky is the limit. From raw salads to sautéed vegetables, olive oil can increase satiety and flavor.

recipe: Simple Mediterranean Pasta with Olive Oil by Mediterranean

green tea

Whether you enjoy a cup of warm green tea in winter or iced green tea in summer, this powerful ingredient contains high levels of the antioxidant EGCG. EGCG As we all know, it can resist the damage of ultraviolet rays, thereby helping to prevent skin care. The antioxidants of green tea help fight the signs of premature aging. It is also rich in vitamins B2 and E, which are essential for skin health.

recipe: Mint Ginger Iced Green Tea By the kitchen

Green leafy vegetables

We all know that a diet rich in green leafy vegetables can nourish our bodies at the cellular level.Eating at least one large salad a day is to increase vegetable intake, consume remaining protein and Eat rainbow.

By adding green leafy vegetables, you can support a healthy gut. Therefore, healthy skin. Green leafy vegetables—along with asparagus, garlic, and leeks—are all prebiotics. Prebiotics feed the beneficial bacteria in the intestines. In turn, restore your gut microbiota and have a positive effect on your skin.

recipe: Bright spring salad by love and lemon


Fat man Fish-such as salmon and mackerel-are rich in omega-3s. These help keep the skin soft and moisturized. In addition, they make the skin less sensitive to the sun’s harmful ultraviolet rays. These fats help reduce inflammation (which may cause acne) and redness. Eat salmon or other fatty fish (such as herring or anchovies) 1-2 times a week. From smoked salmon to grilled herring on toast, there are many delicious and creative ways to increase your seafood consumption.

recipe: Grilled wild salmon with citrus, peppers and herbs Camille Styles


Just as prebiotics are an important part of a healthy diet, so are probiotics. After all, the first step in improving skin is to improve intestinal health. Foods such as sauerkraut, kimchi, pickled vegetables and kefir are excellent sources of probiotics.These ones Probiotics Feeds healthy bacteria in the intestines and helps balance the pH of the skin.

recipe: Homemade kimchi Table for two

sweet potato

High content of sweet potatoes β-carotene, Which helps to act as a natural sunscreen. When you eat them, their antioxidants will melt into your skin. Sweet potatoes are also rich in vitamin C, which is an antioxidant that improves immunity and healthy skin. In addition, vitamin C helps strengthen collagen, thereby tightening the skin. From simple roasted sweet potatoes to breakfast chowder at the farmers’ market, adding this complex carbohydrate can help you feel full and energy.

recipe: Loaded sweet potato nachos by Running with a spoon


Turmeric contains antioxidants and anti-inflammatory ingredients, which can bring a natural glow to the skin.Turmeric Antibacterial properties Helps heal wounds, reduce acne, fight eczema and brighten dark circles. Turmeric Latte It’s delicious, but this powerful yellow spice can be added to grilled vegetables and grilled fish. Be sure to add black pepper at the same time, because black pepper can enhance the body’s ability to digest turmeric curcumin (an antioxidant).

recipe: Turmeric miso Cook Republic


Walnuts are an important source of essential fatty acids-rich in omega-3 and omega-6. They also contain zinc, which helps the body heal and fight inflammation. Since walnuts contain a good proportion of omega-3 and omega-6 fatty acids, they may help combat the underlying inflammatory response of excessive omega-6. In addition, walnuts contain a variety of other nutrients, which contribute to skin function and health.Raw walnuts provide crunch on smoothie bowls or salads, but they are also the basis for many dips and sauces, such as Romesco sauce.

recipe: 5 minute espresso walnut brownie Author: Minimal Baker

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