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The Food Guide for Every Skin Type

By Crystal Mejia
Posted On Jun 14, 2016
The Food Guide for Every Skin Type


Skin, the largest bodily organ, is about 8 pounds and 22 square feet. Since it’s the dominant organ visually seen, why not keep it beautiful? Skin products from your favorite beauty store are great, but the secret to flawless skin is combining these products with a “skin diet”. Skin cells are repaired and rejuvenated by food. Therefore, feed your skin type with these suggested foods so you can eat your way to perfect skin!


Dry skin

If there is little to no oil flow on the surface of the skin, it is considered dry skin. Due to lack of internal moisture, the first thing one should do is drink plenty of purified water with eight or more glasses a day being the standard. Fruits and vegetables with high water content will also contribute to your daily water intake while providing essential vitamins and nutrients. Also, incorporating Omega-3 fatty acids into your diet will provide extra moisture.


Think: cucumber, celery, melons, lettuce, tomato zucchini, oily fish, avocados, coconut oil, flaxseeds, plant algae, and nuts


Avoid: Alcohol, caffeine, and sugar.

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Pollutants can get trapped in open pores and cause a rough, bumpy surface. If the skin suffers from blackheads, whiteheads, red bumps, and pimples, this is considered congested skin. Skin medications for clogged pores and inflammation usually contain retinoic acid, an active form of Vitamin A. Fresh (raw and organic) orange foods and leafy greens are Vitamin A-rich and can help repair skin tissue. Bacteria likes to feed off sugar, so try staying away from packaged sugary foods as much as possible.


Think: Apricots, carrots, mango, papaya, squash, pumpkin, leafy greens, and broccoli.


Avoid: Sugar

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Sensitive skin

When the skin is dry and highly responsive to external stimuli, it is considered sensitive skin. This skin type is likely to suffer from stinging, redness, and rashes. To reduce sensitivity, fatty acids and antioxidants are ideal in one’s diet. Try avoiding any preservatives and artificial coloring or flavorings.


Think: pomegranates, blueberries and cherries, fish, breakfast smoothie with added green powder from health food stores


Avoid: Red meat, caffeine, soft drinks, alcohol, and spicy foods.



Eczema is a common medical skin condition where areas of skin become rough and inflamed, sometimes leading to serious itching and bleeding. Consulting a doctor first is ideal before consuming or eliminating certain foods. However, it is recommended that you eat plenty of polyunsaturated fatty acids and highly anti-inflammatory Omega-3s. They help with redness and inflammation associated with this skin condition.


Think: soybean oil, corn oil, sunflower oil, salmon, trout, flaxseeds, and avocados


Avoid: Dairy, wheat, gluten, and alcohol (wine)


Oily skin

Is your skin always “too shiny”, especially in the T-zone area? Then, you have oily skin. This skin type can lead to breakouts and blemishes. Lessen the chances of getting acne by consuming foods with high vitamin B6 content and lecithin, which breaks down fat cells and treats clogged pores. Avoid fast food and processed foods as they contain vegetable oils, additives, and preservatives that will clog the pores.


Think: wholegrains, tuna, salmon, capsicum, squash, spinach, asparagus, brussel sprouts, broccoli, kale, nuts, garlic, beef liver, eggs, seeds, legumes, cauliflower, and soybeans.


Avoid: Fried and fast foods

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Every Skin Type!

A clean skin diet helps maintain healthy, clear skin. Include probiotics in your diet to support the digestive system which will help the body absorb essential nutrients. Remember, the skin helps prevent external toxics from entering the body, but you are responsible for internal beauty.



How to Eat Your Way to Beautiful Skin


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