Eating For Clear Skin

For some of us, clear skin is a constant battle. And that could be caused by what you’re eating, or rather, what you’re not. We’ve summed up some of the best (and worst) foods and beverages for healthy, glowing skin. Remember! Once you make changes to your diet, don’t expect an overnight miracle. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. Plus, if you want healthy skin for a lifetime, you can’t just change your diet for a few days.

Clear Skin

Drink Water!

As if there weren’t enough reasons to simply stay hydrated, you can add ‘getting the perfect skin of your dreams’ to the list. Getting a sufficient amount of liquids means that your skin stays hydrated and supple and you can stop worrying about flaky, dry skin that looks tired and aged. Here is our list of top hydrating foods, which include cucumbers, tomatoes, radishes, and more.

Foods with Essential Fatty Acids (Omega-3s)

Essential fatty acids help leave your skin smoother and younger-looking. “Free fatty acids serve as building blocks for healthy skin cells.” offers Dr. Leslie Baumann, certified board dermatologist and Founder of Baumann Cosmetic & Research Institute. “Since our bodies don’t have the ability to produce the fatty acids, [eating them] helps reinforce your skin’s barrier, and keeps moisture in and irritants out,”

Find essential fatty acids in olive and canola oils, flax seeds, walnuts, and wild, cold-water fishes like salmon, sardines, and mackerel.

Foods with Antioxidants

Green Tea: “Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. “It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.

Berries: “When choosing your berries, opt for the vibrant-colored ones: blueberries, blackberries, and raspberries. Loaded with vitamins, nutrients, and fiber, they may help lower LDL (bad) cholesterol. Berries contain ellagic acid, which helps to reduce the breakdown of collagen as we age, keeping skin resilient.” –Amy Shah, M.D.

Foods with Vitamin C

The sun can be tough on your skin. Vitamin C can help protect you from harmful UV rays. It also helps undo sun damage to collagen and elastin, which firm up your skin. Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properly.

Vitamin C can be found in red bell peppers, citrus fruits, papayas, tomatoes, kiwis, broccoli, greens, and brussels sprouts.

What to avoid

Sugars: “Low-glycemic diets have been shown to be beneficial to acne-prone skin,” says registered dietitian and nutrition expert Alex Caspero, “There are some studies that do not show an association with acne, insulin levels and glycemic loads, but I see consistently positive results in my clients. In my practice, I usually recommend reducing sugar as much as possible.”

Smoking:Smoking constricts blood flow to the skin”, says Hooman Khorasani, chief of dermatologic and cosmetic surgery at the Icahn School of Medicine at Mount Sinai. That reduced blood flow has both short- and long-term impacts, from slow healing acne scars to skin cancer and wrinkles. In fact, every.single.cigarette you smoke contracts the blood flowing throughout your body.

Alcohol: “I always joke with my patients, ‘If you want to get older, go ahead and drink!’ ” says New York nutritionist Jairo Rodriguez. Alcohol is known to dehydrate your body and dehydrated skin increases wrinkles and the look of aging.

What Catered Fit meals might help improve skin health?

Our Grilled Salmon (Omega fatty acids) Caesar Salad with crisp romaine (hydrating and anti-inflammatory), grape tomatoes (vitamin A, C, and lycopene), cucumbers (hydrating and vitamin C), shaved parmesan cheese, whole wheat croutons & caesar dressing is a great option if you’re looking for vitamins to boost the health of your skin. Actually, most Catered Fit meals are bursting with wholesome ingredients to protect and enhance, not only your skin, but your body’s overall health and function!

Learn more about our ingredients and meals at