Clear skin diet meal plan: top 28 tips

clear skin diet

Do you want to have a nice skin? How do you take care of your skin at home? Each person has her own way to improve the skin. You can eat healthy foods, do exercise, use cosmetic products every day. Among them, diet is very important because it not only helps you improve your health, but it also supports your skin more glowing. In this comprehensive article, will provide you the clear skin diet plan and hope that you choose the best plan for your skin health.

Clear Skin Diet Meal Plan You Should Give A Try Right Now

1. Walnut And Blueberry Smoothie

clear skin diet

Walnut and blueberry are perfect ingredients for health, especially for your skin. They are good in antioxidants and nutrients that are vital for a clear skin. Do you know that blueberry is known as the king of antioxidants? Yes, this fruit can prevent the aging process as well as prevent cancer very well. In addition, blueberry can reduce blood pressure and lower the risk of getting heart diseases. Meanwhile, walnut can protect your heart, lose weight, improve your brain, and treat diabetes. As the result, you can make a delicious smoothie including walnut and blueberry in the breakfast. This is a great clear skin diet you should try.

Learn more: The Book On Skin Tags Treatment

2. Quinoa For Breakfast

It is very important to have a normal breakfast with nutrient foods. Among them, quinoa is widely used, particularly for the clear skin. This ingredient is rich in selenium, which can add the skin elasticity effectively. With quinoa ingredient, you can add almonds, berries in the breakfast. Almonds are great in vitamin E, which is a necessary vitamin for your skin. While blueberries are good in anthocyanins to prevent the free radicals.

3. Kale, Goji, Raspberry, Apple Smoothie

clear skin diet

Sipping to the healthy skin with the smoothie in the breakfast. Kale includes the great source of vitamin K, which is essential for reducing inflammation. The reason is that inflammation can result in  wrinkles or acne. Goji berries, tangy, chewy are great in antioxidants to reduce aging process, prevent sun damage, reduce spider veins, freckles,  and liver spots. Apple is well-known for healthy skin as they are high in antioxidants.

4. Pumpkin Pie

Pumpkin is a friendly and healthy food  that can help you improve the vision, reduce blood pressure, increase your sleep quality, prevent the risk of heart conditions. Pumpkin is high in provitamin, beta-carotene, and vitamin A that can improve the aged skin. The foods high on the glyceic index can add inflammation and you should eat low-glyceic index foods such as sweet potato, legumes, milk, yogurt, oranges, pasta, whole grain breads, and wholegrain cereals.

5. Kale Salad

clear skin diet

Salad is an amazing ingredient for everyone, especially who wants to have a clear skin. If you want to improve your skin health with clear skin diet plan, kale should be added into your meals. Kale salad will be perfect in lunch and it will be healthier if you add goat cheese, pecans, pomegranate seeds, quinoa, avocado in kale salad. Kale belongs to leafy greens and it is high in vitamin K, antioxidants that can help you look young. In addition, pomegranate seeds are good in polyphenols, which is also found in cranberries.

6. Nicoise Salad

To have a healthy clear skin diet plan, you should taste this salad dish including the red pepper, capers, olives, green beans, beans, and fish. This is a perfect Mediterranean diet that are rich in omega-3, antioxidants, fibers that can protect your skin from acne. You can eat the salad in lunch and your skin will obtain a lot of nutrients from this.

7. Plum Salad

It is wonderful if you have this salad dish in the summer days. It sounds cool and fresh and you can make a healthy salad dish with tomatoes, plums, and beets. Beets include antioxidant named betalain to reduce skin cancer. Tomatoes are high in lycopene to limit rough skin. and kale is very useful in reducing skin burning. Meanwhile, plum is nutritious fruit with a lot of benefits such as improving your heart, regulating your bowels, reducing blood sugar, improving your bone, increasing memory, and beautifying your skin.

8. Orange Salad

clear skin diet

It is easy to have a clear skin diet plan at home and salad is one of the leading dishes you should try. This salad dish has the fennel, which contains quercetin antioxidant to cure psoriasis and reduce the wrinkles, fine lines very well. you can top with the walnuts, oranges, onion, and fennel and taste it in lunch. You can make a big batch and store it in the refrigerator.

9. Chickpea And Zucchini Burger

This burger is made of grated zucchini, quinoa, sunflower seeds, and chickpeas. Those ingredients are great in vitamin E that can help you reduce the acne and prevent the development of acne on the skin. In addition, zucchini is a water-rich food that can help you keep the skin hydrated. Your skin will be supple and healthy with this food. You also receive a great source of vitamin C from the green veggie and you should take advantage of those foods every day.

10. Lemon And Salmon

With lemon and salmon, you will retrieve the natural omega-3 and nutrients to reduce aging as well as improve your skin health. You can bake the salmon instead of fry it. Salmon is a beneficial food as it improves your brain, supply essential minerals, proteins, vitamins, improve metabolism, prevent heart diseases, protect your eyes, and magnify your skin. Meanwhile, lemon is widely used in skin care especially for wiping the dirt, treating blackhead, using as a moisturizer, etc. you can believe in this dish that salmon and lemon will advance your skin complexion.

11. Raspberry Sauce With Almond Crusted Chicken

clear skin diet

Almond has a high source of vitamin E, which is a necessary vitamin for your skin protection from sun damage. In addition, the sauce with cherries and onions will protect the skin from free radicals because they contain polyphenols. You also can make the cherry compote with the refined sugar to strengthen the skin naturally.

12. Sesame Soy

Sesame has a lot of health benefits that you might surprise. This ingredient might improve your digestive system, prevent cancer, improve your heart, bone, reduce cholesterol, increase your vision, reduce stress, treat sunburns, detoxify the skin, and help you tighten the facial skin effectively. You can make a sesame oil eating with the salmon, which is high in omega-3 fatty acids that can manage inflammation. Moreover, having the edamame will help you get the better effect as it might reduce wrinkle gradually.

13. Tuna

If you want to get the clear skin diet plan, tuna is also a good advice for you, not only your skin but for your health in general. This food is high in selenium-an antioxidant to protect the skin from UV damage. Additionally, you can get a meaning protein amount in the fish, which can control blood pressure, reduce triglycerides, reduce weight, prevent heart diseases, prevent cancer, supply essential vitamins for your skin and health. Plus, you can top the tuna with peppers, which contains vitamin C to keep the skin firm and aglow.

14. Tomato Soup

clear skin diet

To have a clear skin diet plan, you cannot ignore the soups, which are very healthy and good for the skin. One of the best and simplest soups for your skin is the tomato soup, which is very colorful for health. Lycopene in tomato is a healthy antioxidant that can improve your skin health. Moreover, red peppers are really admirable in vitamin C that associated with skin aging reduction. Eating soups also supplies significant amount of water for the body and the skin will be hydrated accordingly.

15. Carrot Soup

Carrot is not only good for the skin, but it is great for hair and health. Click To Tweet

Carrot can treat scars or blemishes, protect your skin from sun damage, prevent aging, cure dry skin, moisturize the skin, etc. Additionally, carrots are excellent in vitamin A that can prevent the cell overproduction on the skin. I believe that you will learn a lot of ways to make tasty and healthy soup with carrot.

16. Sweet Potato And Black Bean

clear skin diet

If you have oily skin and the skin texture is not good enough, you should eat sweet potato more frequently. This food can moisturize the skin, prevent aging, improve metabolism, maintain skin elasticity, and supply essential antioxidants. Furthermore, black bean is a helpful food for the skin as it reduce the aging progress effectually. It is ranked low on the glycemic index and that is a good news for you, right? Try the soup and I think that you know how to make it.

17. Red Pepper, Roasted Eggplant

It is simple to collect the good features for the skin including red pepper, garlic, eggplant. The eggplant includes nasunin antioxidant that can protect the skin cells from sun damage; garlic is a good ingredient for treating dandruff and skin diseases while the veggie, red pepper is great in vitamin C to reduce skin aging. Do you want more? Continue reading and you will get further clear skin diet.

18. Roasted Squash, Dried Cranberries With Quinoa

You might consider this is one of the greatest snacks for the skin during the day. With dried cranberries, roasted squash, and toasted pepitas, you will have an excellent dish for the skin complexion. The reason is that pumpkin seeds are good in zinc that can maintain the strength of collagen and renew the skin complexion. Also, quinoa is a cheap food that can fight the free radicals for the skin and cranberries are the high-quality fruit you should taste.

19. Oysters

clear skin diet

All we know that zinc is very important  in maintaining the stronger nails, keeping the strong scalp, and protect the vision, and supporting collagen production. Due to the great source of zinc, which can treat acne and other skin problems, you should eat oysters more and more. Just make sure that you do not eat it too much.

20. Red Grape

It is amazing that red grape can refresh the skin very well. This colorful fruit is high in antioxidant anthocyanin, which can manage good circulation and strengthen collagen on the skin. The fruit can prevent aging, fight bacteria, improve skin health, improve your eyesight, improve the heart health, prevent cancer, reduce weight, improve immune system etc. let it red grape as a beautiful snack immediately.

21. Spinach And Pumpkin Seeds

Combining the healthy foods for the skin is a good way to obtain nutrients, vitamins, and antioxidants for the skin. Accordingly, you can mix cocoa, spinach, dates, pumpkin seeds, and nuts as a good snack to improve the skin as all of them contain healthy skin properties. Spinach is good in folate to prevent skin cancer and nuts are high in flavonoids-an important antioxidant for a strong skin.

22. Honey, Figs, And Sauteed Spinach

clear skin diet

As mentioned above, spinach is a useful veggie for the skin and it is one of the most components you should leave beside. Additionally, you can add figs, which contain flavonoids to prevent skin aging and honey with phenolic compounds that can improve the skin complexion very well. You should not eat just spinach only, but combining it with other ingredients to get the best effect.

23. Avocado

The sneaky dessert for the skin should be the avocado. This creamy fruit includes the vitamin B5 or the pantothenic acid to improve the skin health and increase oil production as well as reduce pores on the skin. Avocado benefits your skin and it also protects your heart, reduce cholesterol, supply fiber, prevent cancer, protect your eyes, etc. So you can trust in the avocado nutrients fact and have it as a wonderful snack.

24. Pomegranate And Dark Chocolate

Pomegranate is spicy, tart, and sweet so you can eat this fruit to get the healthy antioxidant for the skin. The polyphenols in the pomegranate can protect the skin from UV radiation. Besides, dark chocolate is good in flavonols, which also protect the skin from sun damage. As the consequence, you should eat dark chocolate and pomegranate as a dessert in a meal.
you can trust in the avocado nutrients fact and have it as a wonderful snack

25. Walnuts And Apples

clear skin diet

In order to flush the toxins from the skin and help you have a glowing skin, eating fiber-rich foods is also a good solution you should try. Apple contains high fiber and it is linked to the healthy skin complexion. Walnuts are also great for snacks and dessert and it contributes to delay skin aging, moisturize the skin, bid the dark circles, and make the skin more glowing.

26. Maca Fruit

The sweet fruit maca is high in zinc, which can reduce the acne and prevent the skin from the sun damage. Eating maca, you will get the important vitamins for skin such as vitamin E, vitamin C, vitamin B, zinc, magnesium, etc. The fruit also helps you balance your mood as well as clear the blemishes and acne. Maca will reduce the sensitivity on the skin, so you should take advantage of this fruit by eating it every day as a good dessert.

27. Sea Foods

Sea foods, almost important part is fish, contains a lot of omega-3 and omega-6  that can help you reduce the inflammation in your body. The fact is that inflammation triggers can cause the acne and results in the wrinkles. Therefore, you should eat more tuna, mackerel, salmon. Moreover, you can supply more foods that are rich in fatty acids are flaxseed, hazelnuts, almonds. You can get salmon for breakfast, eat tuna for lunch and have the salmon burgers in the dinner. That is a perfect clear skin diet plan you might try it now.

28. Olive Oil

clear skin diet

It is not accidental that olive oil is ranked on the top of healthy foods. Many women, even the youth, have the flaky and dry skin because the skin does not get enough fat for it. Your skin needs fat to lubricate and it also needs vitamin A to prevent the premature aging on the skin. So it is not late if you use olive oil every day to cook the meal, make the salad dishes and taste it as a healthy oil for health and skin. Do you want your skin cry with that? No, and you should buy the olive oil right after reading the article.

If you want to get more helpful tips to take care of the skin, you might visit our main page about skin care. After reading the article about clear skin diet plan, I hope that you have learned the most comprehensive information about the foods that can make the skin more supple and good-looking. Obviously, eating healthy foods is a crucial way to maintain energy as well as a  nice skin. If you have any question or any comment, please leave it below.

Related articles about skin care:

The Natural Skin Care Solution 

How To Get Clear Skin

Home Remedies For A Lighter Skin

How To Treat Flaky Skin On Face

Home Remedies For A Nice Skin

Natural Oils To Treat Dry Skin

How To Get Glowing Skin

How To Treat Dark Spots On The Skin Naturally

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