I have practiced aesthetics for over 23 years and have been a Certified Nutritionist for 10 years. Early in my aesthetics career, I treated an abundance of acne clients and noticed a direct link between skin challenges and diet. I became curious about how to help my current clients from the inside out, which inspired me to become a Certified Nutritionist.  

Diet plays a significant role in the way your skin looks and feels.

Your skin is the largest organ in the body, and the way diet affects skin can vary for each person depending on genetics and food sensitivities. Several studies have examined how foods affect wrinkling, fine lines, and dryness.  

Foods ideal for your best skin appearance are high in antioxidants, fatty acids, vitamin C, beta carotene, lycopene, and vitamin K.

Favorite foods for glowing skin:

Fatty Fish (e.g. Salmon) 

• Regulate the oil production in the skin
• Improve hydration  
• Soothe inflammation 
  

Blueberries

• High in fatty acid
• Powerful antioxidant 
  

Carrots 

• High in beta carotene
• High in vitamin A to reduce oil in the skin
• Improves skin elasticity
• High in potassium to hydrate the skin
• Protects the skin from UVA/UVB rays 
  

Kale 

• High in vitamins A, B, C and K
• Protects against free-radical damage
• Brightens the skin
• Promotes the production of collagen 
  

Walnuts 

• High in antioxidants
• Contains vitamin B, which promotes cell turnover
• High in vitamin E, increasing hydration 
  

Dark Chocolate 

• Includes a vast amount of antioxidants
• Improves blood flow
  

Green Tea 

• Antibacterial
• Anti-inflammatory
• Contains powerful antioxidants 
  

Tomatoes 

• Contains lycopene which fights free radicals
• Prevents the breakdown of collagen
• Includes antioxidants 
  

Avocados 

• Rich in vitamins A, B, D and E
• Increases collagen production
• Includes strong antioxidants 

Inflammatory foods that worsen acne: 

Dairy 

• Promotes oil in the skin that ultimately leads to breakouts

Fatty Red Meats 

• Creates inflammation
• Slows down and depletes collagen production 
  

Processed Cured Meats 

• Creates inflammation
• Aggravates acne 
  

Alcohol 

• Dehydrates the skin
• Increases the appearance of fine lines and under-eye puffiness
• Increases inflammation and redness in the face
  

Refined Carbohydrates

• Leads to loss of firmness and elasticity
• Promotes oil production 
  

Trans Fats

• Exacerbates the effects of UV radiation

Sugar

• Depletes collagen and elastin
• Aging accelerant 

A diet high in sugar and processed food can lead to acne breakouts, inflammation, and premature aging. In addition, diet can stimulate the production of hormones that cause or make current acne breakouts worse. Milk and sugary foods are an example of this. These foods can cause a rise in insulin levels, altering hormones that affect the skin. I recommend that acne clients choose foods low on the Glycemic Index to avoid inflammation that can lead to breakouts. 

When treating acne, I consult with the client about their general lifestyle and diet. This questioning will help identify foods that may trigger acne breakouts. Then I have the client eliminate them over the course of 30 days.

When coupled with home care and professional treatments, a change in diet can make for the final piece of the acne treatment puzzle. However, it’s important to remember that it’s a vital part of the overall equation, not a guaranteed fix. Customization is critical when treating any skin type and many skin challenges.