5 Skin Problems That Can Be Fixed With Food

Healthy skin doesn’t just stop at facewash and SPF. What you eat matters, too. Every food has nutrients that will make or break your skin’s health. With the right choices, you can nourish yourself from the inside out.

With good skin, you won’t have to depend on layers of makeup, most of which are full of chemicals! The real focus should be on skin care. A clear complexion will give you the best “palette” possible. To get started, check out these common skin issues and how to fix them with food.


1. Hyperpigmentation

Vitamin C and A heal hyper-pigmentation.

From sun spots to scars, hyperpigmentation is a common problem. It develops when melanin, the skin’s natural pigment, builds up in excess. Discoloration is totally harmless, but it can be really annoying.1


You could counter this by eating more vitamin C. This nutrient helps produce collagen, a protein that’s responsible for regenerating skin, maintaining skin elasticity, and healing wounds.2 Our skin is also highly responsive to vitamin A, so be sure to get enough of it as well.3

Sources of vitamin A and C include

  • Tomatoes
  • Pomegranates
  • Berries
  • Citrus fruits
  • Sweet potato
  • Carrots
  • Spinach
  • Cantaloupe
  • Mango

2. Acne

Anti-inflammatory omega-3 fatty acids, zinc, and antioxidants can destroy acne-causing bacteria.

For some people, acne doesn’t stop at puberty. It can follow you straight into adulthood! Oily skin is a major cause of acne, but stress, medicine, menstruation, hormones, and genetics can make it worse.4


Diet also plays a role in this. According to research, high glycemic foods increase insulin, which then increases sebum. When your skin’s pores get clogged with sebum, you’re left with acne.5 So, do your skin a favor and avoid high glycemic foods like white bread, white rice, potato, pretzels, and cornflakes.6

Focus on anti-inflammatory omega-3 fatty acids. Zinc and antioxidants can also destroy acne-causing bacteria.7


Sources of anti-inflammatory omega 3 fatty acids include

  • Fatty fish
  • Oysters
  • Avocado
  • Olive oil
  • Chickpeas
  • Almonds
  • Eggs
  • Pumpkin
  • Leafy greens

3. Greasiness

Control both inflammation and sebum with low-glycemic foods, omega-3 fats, and green tea


Oily skin can be uncomfortable to deal with. Acne is also more likely, especially during times of stress and PMS. Wearing makeup might also be a pain.

High glycemic foods are to blame for excess sebum. Sebum is the oily, waxy substance released by the sebaceous glands.8 Control this by skipping foods like white bread, white rice, instant oatmeal, cornflakes, and instant oatmeal. Control both inflammation and sebum with low-glycemic foods, omega-3 fats, and green tea.9


Foods to eat include

  • Whole wheat bread
  • Rolled oats
  • Oat bran
  • Barley
  • Non-starchy fruits and vegetables
  • Avocado
  • Olive oil
  • Legumes and lentils
  • Fatty fish
  • Green tea

4. Dryness

Eat more fiber and probiotics to balance the gut to prevent dryness.

Dry skin, or xerosis, is another common issue. Regularly using a moisturizer will soothe irritation. However, staying hydrated is one of the best remedies for dry skin.

Eating for gut health might also help dryness. During constipation, gut bacteria accumulate and produce phenols, which cause dryness and dullness. It’s a solid reason to eat more fiber and probiotics to balance the gut.10

Foods to eat include

  • Whole grains
  • Fruits and vegetables
  • Legumes and lentils
  • Miso
  • Kimchi
  • Kombucha
  • Yogurt
  • Sauerkraut

5. Wrinkles

High sugar levels take apart collagen fibers, leading to thinning and wrinkles.

As you age, so does your skin. Wrinkles, dryness, and discoloration become more common. You might have heard that sunlight makes it worse, but so does sugar!

According to a 2010 study, high sugar levels speed up a process called glycation. This takes apart collagen
fibers, leading to thinning and wrinkles.11 This makes for a great reason to avoid added sugars, something Americans eat too much of.

Instead, reach for natural sweeteners. Antioxidants will also prevent oxidative stress and improve skin health.

Foods to eat include

  • Bananas
  • Dates
  • Honey
  • Pure maple syrup
  • Fruits and vegetables
  • Green tea

Good skin will give you an instant confidence boost. While it might seem difficult to have to change your diet at first, the results are worth the effort.