What to Eat for Perfect Skin

How to Have Perfect Skin

People are always asking me "How do you keep your face so flawless?" Well, let me tell you! The truth is, genetics plays a pretty good role in it, and my parents never had super unruly skin. However, there are things you can do to dramatically improve your complexion within a week. An intense morning and night regimen of expensive creams, cleansers, toners and other products can produce results, but honestly who can afford $120 La Mer Creme?

I honestly believe we are what we eat. Our body reacts and forms directly in relation to what we're putting into our mouths. I personally don't believe junk causes acne (I eat a good dose of grease and candy and not a single pimple). What is most important is moderation, water and staying out of the sun. The sun is already the primary cause of aging. Second to stress.

So, here I give you the lowdown of my research on what to eat or avoid when trying to get perfect, healthy skin. I'm tackling acne, wrinkles, redness (rosacea), dry-skin, puffiness and even brown spots!

How To Prevent Acne

Foods to eat: Bright red and orange fruits and vegetables. Apparently, our bodies can convert the beta-carotene from these foods to oil-reducing Vitamin A. Also try leafy greens rich in Vitamin B6 which reduces swelling, reducing the size of pimples.

What NOT to eat: Salty foods, or anything that stimulates oil glands such as shrimp.

How To Prevent Wrinkles

Foods to eat: Eat foods rich with Vitamin C and antioxidants such as berries. They promote active collagen to firm skin and reverse aging. Also try orange seafoods like salmon or lobster which contain an antioxidant called astaxanthin; even stronger than Vitamins C and E!

What NOT to eat: Cut back on the sugar! Sugar in the body hardens collagen which can lead to sagging. Also avoid taking too much iron, which can also lead to sagging muscles.

How To Reduce Redness

Foods to eat: Redness, or a more chronic symptom of inflammation, rosacea is caused by blood vessel inflaming foods. You can reduce redness by eating "calm" foods such as cucumbers and fish. Turmeric seasoning is a powerful anti-inflammatory.

What NOT to eat: Spicy and Hot foods. Also avoid excess caffeine and alcohol which make blood vessels swell. Also avoid niacin-rich foods which can increase redness.

What To Eat For Dry Skin

Foods to eat: Hydrate, hydrate, hydrate! With H2O of course! Try eating some nutritious fats such as olive and canola oils and nuts! They'll keep your cell walls thicker to absorb water. Also try cabbage which has sulfur and can prevent irritation and dry skin.

What NOT to eat: Drinks that dehydrate you. Say "NO" to coffee, certain teas, alcohol and energy drinks. Try to avoid hydrogenated oils and trans-fats like the plague.

How To Reduce Puffiness

Foods to eat: Try some cayenne peppers, which can help drainage around the eyes. Citrus fruits such as grapefruit, can also aid fluid circulation. Natural diuretics such as asparagus can reduce facial bloating as well!

What NOT to eat: Salt is your enemy. Avoid soy sauce and pre-packaged, pre-made foods. Yeast can cause puffiness so avoid baked goods.

How To Avoid Brown Spots/Age Spots

Foods to eat: The sun is the number one culprit for brown spots and freckles. Try powerful anti-oxidants such as broccoli and dark chocolate. It'll help fight the sun damage. Also try green tea which can protect the skin against sunburns and even skin cancer!

What NOT to eat: Avoid all processed foods. Also steer clear of the beer - the hops in beer is known to cause dark spots on your skin.

*Super Great Skin Tip*: Avoid smoking!

*Best Skin Tip of All*: Avoid the sun by ANY means. If you can't, wear SPF55 protective sunscreen. Go SPF80 for the face. And... reapply every 2 hours. It's a major hassle but your skin will thank you in 20 years! or 40!

Medical Research Help

Big thanks to:

Dermatologists: Nicholas Perricone, Howard Murad, Neil Sadick

Dietitian: Esther Blom

Nutritionist: Philippe Goglia

More by this Author


Kim 6 years ago

Your Eat / Avoid pictures are very effective.

yenajeon profile image

yenajeon 6 years ago from California Author

Aw, thanks! I'm not a photoshop whiz so that means a lot!


Simone Smith profile image

Simone Smith 6 years ago from San Francisco

This is an awesome hub! I love the easy-to-follo formatting, and I agree with Kim, the pictures are very effective!

yenajeon profile image

yenajeon 6 years ago from California Author

Hi Simone!

Thanks for reading =) And I'm glad the pictures help since I know many people skim!

Pamela99 profile image

Pamela99 6 years ago from United States

Excellent hub for nice skin. Thanks for the information.

yenajeon profile image

yenajeon 6 years ago from California Author

My mom thought it was super-useful (I sent her an email of the info first) so, I figured I might as well make it a hub!

Thanks for reading Pamela!

katiem2 profile image

katiem2 6 years ago from I'm outta here

This is a great resource for what to eat for perfect skin, I love the photos, eat don't eat, great article, content and facts. I'm book marking this and rated it up and everything that is good. You have and amazing hub here I'm impressed with your quality work. Keep it up! Peace :)

yenajeon profile image

yenajeon 6 years ago from California Author

Hey Katie,

Thanks so much for all your gracious compliments! I am also loving the variety of all your hubs and hope to read more!

Much love,


Cheeky Girl profile image

Cheeky Girl 6 years ago from UK and Nerujenia

Wow, a treasure trove of amazing facts and tips on healthy eating. Well worth bookmarking here! This made my day! :)

prettydarkhorse profile image

prettydarkhorse 6 years ago from US

Nice one Yena, nice presentation and very useful, Maita

tony0724 profile image

tony0724 6 years ago from san diego calif

What about beer ?

yenajeon profile image

yenajeon 6 years ago from California Author

Cheeky Girl: I'm so glad I made your day! There's nothing happier than glowing skin!!

Pretty: Hi Maita! Love your new picture =)

Tony: Beer would be useful for .... hmm maybe someone who wants to gain weight?


Thanks everyone for commenting!

kazemaru2 profile image

kazemaru2 6 years ago from usa

excellent hub especially about the cayenne peppers/puffness. It's definitely better than my family's use of curry and olive oil as a exfoliator.

pmccray profile image

pmccray 6 years ago from Utah

Excellent informative hub, especially the "do" regarding chocolate. Bookmarked, voted up, marked useful and shared.

Maria Cole 6 years ago

These are great tips. It is important to make sure that you are keeping your skin healthy and eating healthy. I also make sure to put more moisturizer on my skin in the dry winter months. Eating healthy will not only make you look better, but feel better too. Great hub!

2patricias profile image

2patricias 6 years ago from Sussex by the Sea

We are always telling people to cleanse, tone and moisturise to make the most of their skin. This is an interesting route to good skin. The foods you say one should eat are generally good - and the bad ones are generally bad for your health. So sounds like a win-win list. Thanks.

yenajeon profile image

yenajeon 6 years ago from California Author

Kazemaru, curry as an exfoliator? That's a new one! One I won't be trying any time soon!

pmccray: I always always love your comments!

Maria: I agree that moisturizer is a "MUST" for drier climates. Harsh Michigan winters and Southwestern deserts and such!

2patricias: I agree completely that food should come first. There's nothing wrong with toning and cleansing, but that's like putting a band-aid on a broken bone!

Thanks for commenting yall!

Guiding Light profile image

Guiding Light 5 years ago from Florida

I enjoyed this article very much! I completely agree with your findings and research. Excellent information. These dieting tips are so easy to follow! Thank you!

yenajeon profile image

yenajeon 5 years ago from California Author

Guiding Light: I'm glad it was useful to you! Thanks!

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