The 4 Nutrients You Need to be Eating for Clear Skin + Recipe | Katie Stewart | Acne Nutritionist (2024)

The 4 Nutrients You Need to be Eating for Clear Skin

There’s a reason why the topical treatments you use for irritated and acne-prone skin don’t work. Skin issues are not a topical issue. They’re a symptom of an internal problem. Luckily, there are some things you can be eating for clear skin.

Most times, acne is caused by a combination of imbalanced hormones, liver overburdened with toxins, and weak digestive lining. Addressing those three body systems is what I work on with my clients inside, The Clear Skin Solution.

In my acne program, the foundation that we build everything from is proper dietary choices. I make sure my clients include four key nutrients in their diet to reduce body-wide inflammation, keep the gut lining happy and nourish the skin from the inside out.

1. Antioxidants

Powerhouse nutrients, antioxidants naturally occur in food and help prevent oxidation in the body. They’re important because they fight off free radicals that damage the skin and promote disease and aging. The most common are:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Lycopene
• Lutein
• Selenium

To make sure you’re getting a variety of antioxidants, it’s important to eat a rainbow of food. Being incredibly anti-inflammatory, they help reduce inflammation that can trigger breakouts.

Best Sources:

• Fruits: goji berries, wild blueberries, cranberries, blackberries, and dark cherries.
• Vegetables: sweet potatoes, squash, carrots, kale, baby spinach, broccoli, and tomatoes.
• Nuts/Seeds: pecans and walnuts.
• Other: Hawaiian spirulina, raw cacao and ceremonial grade matcha tea.

2. Zinc

Healing and rejuvenating to the skin, zinc is an essential mineral. It helps control inflammation and assists in creating new cells to heal wounds. Since zinc is a key player in cell production and turnover, it can help reduce the amount of oil produced by the skin. Bonus? It also helps balance hormones which can be a big player in acne.

Best Sources:

• Meat & Seafood: grass-fed Beef, lamb, turkey, chicken, and oysters.
• Nuts, Seeds & Legumes: chickpeas, lentils, sesame seeds, pumpkin seeds, and cashews.
• Vegetables: Napa cabbage, mushrooms, and spinach.
• Other: raw cacao.

3. Omega 3

Omega-3s are essential fatty acids and considered so because the body cannot produce them on its own. While they help everything from head to toe, omega-3s are critical for skin health. They’re incredibly anti-inflammatory, which helps protect your skin’s collagen, and thus, it’s structure. These essential fatty acids work to strengthen the skin’s barrier function by sealing in moisture.

Best Sources:

• Fatty fish: wild salmon, mackerel, herring, sardines, anchovies, and high-quality cod liver or fish oil.
• Nuts & Seeds: Walnuts, chia seeds, flaxseeds, and hemp hearts.
• Other: avocado.

4. Probiotics

You’re probably familiar with probiotics. They’re the various strains of beneficial bacteria that live in our digestive system. They work with prebiotics to do a number of jobs in the body — including protecting your skin.

When the microflora of your gut is balanced your skin’s pH levels are restored, irritation is reduced, and dryness diminishe. Probiotics hydrate and repair our skin by working to produce hyaluronic acid (HA). A natural substance in the body, HA helps strengthen the skin. When this physical barrier is working in tip-top shape, it reduces the effects of bacteria, pollution, and toxins on the skin.

While you can use a supplement, it’s important to also include many different types of fermented foods in your diet to ensure you’re eating a variety of probiotic strains.

Best Sources:

• Fermented vegetables: sauerkraut, kimchi, beet kvass, and pickles.
• Cultured coconut: coconut kefir and yogurt.
• Other: apple cider vinegar, olives, tempeh, and miso.

Bonus Beauty Booster

Bone broth is one of my favourite skin superfoods. It’s packed with collagen which is the structural protein that helps to build strong skin. The collagen found in a bowl of bone broth also helps heal the digestive lining which reduces inflammation in the body. Let’s remember, inflammation leads to irritation and acne-prone skin.

Bone broth can be easily made with leftover kitchen scraps. I love this super easy Homemade Bone Broth recipe. You can try it in one of my recipes like Easy Butternut Squash Soup or Creamy Dairy-Free Tomato Soup.