Top Foods for Clear & Healthy Skin

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You can do many different things to keep your skin looking good, from eating healthy to applying the right skin care products. But what are the best foods for clear and healthy skin? Read on to learn more!


Salmon is an excellent source of Omega-3 fatty acids which are essential for healthy skin. Omega-3s can reduce inflammation, protect against oxidative stress, and help protect the skin barrier. In addition, salmon is a great source of vitamin D, which helps maintain a normal calcium balance in the body and is vital for healthy bone formation.

Salmon is also rich in vitamin B12, which is needed to form red blood cells and maintain proper nervous system function. Finally, it’s packed with protein which makes up about half of the dry weight of your skin.


Spinach is a rich source of folic acid which helps to purge the body of toxins and promotes skin health and elasticity. It also contains an enzyme called superoxide dismutase (SOD), which helps to protect the body from free radicals that can break down the skin’s collagen and lead to wrinkles.

Spinach also has anti-inflammatory properties, flavonoids that help your liver break down excess sebum, and vitamin C and carotenoids that are great for skin elasticity.


Avocados, one of the most versatile fruits, are also key to having clear and healthy skin. Avocados contain high amounts of vitamin E, beta-carotene, lycopene, and glutathione—all antioxidants that can prevent damage from free radicals and keep your skin looking its best. They’re also rich in omega fatty acids that help to moisturize the skin. In addition, the high levels of potassium found in avocados can help to lower blood pressure and reduce sodium retention in the body, both of which can reduce puffiness around the eyes.


Consider yogurt if you’re looking for great food to keep your skin clear. Yogurt, especially Greek yogurt, contains a lot of protein and calcium and includes probiotics that help your body’s immune system. When your body is healthy and strong, it can work wonders on your skin. If you have oily skin, try eating less dairy in general and stick to low-fat yogurt. If you have dry skin, choose full-fat yogurt or make homemade yogurt with whole milk or cream to get the most benefits.


Eggs are a great skin food! Not only are eggs delicious, they’ve also have many therapeutic properties. Eggs can help improve the appearance of your skin because of the high amount of Vitamin A and the amino acid cystine. These two nutrients build your skin’s structure and keep it looking healthy.

Eggs also contain lecithin, which helps with cell regeneration. This means that eggs or foods that contain lecithin can help repair damage from acne and other skin conditions.

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If you’re looking for more information on what keeps skin healthy and what you can do to prevent skin issues, schedule an appointment with one of our experienced dermatologist at Sunrise Dermatology. Contact us today at our website or call  us at our office.

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