Skin Care

Healthy Skin Care Diet – What to Eat and What to Avoid

I know you’ve heard the saying, “you are what you eat.” There is a strong connection with what you eat and how you look. Good skin care starts from your diet. Your skin has a lot to do with you along with your genetics. However, by implementing a healthy diet one may be able to control the way their skin looks. It may not be as easy as it sounds, but you have the power to control how your skin looks. The main key is to eat healthy, avoid foods high in sugar and to drink plenty of water.

Clean Eating

We know that cooking our own meals is better than to eat out but we don’t always have time to cook. Especially on week days when everything else seems to pile up with work, school, family, etc. The key is to avoid processed foods because they are high in sugar, salt, and fat. Your diet should consist of unprocessed foods along with vegetables, fruits, healthy fats, lean protein, and whole grain products.

Foods that are high in sugar or refined carbs cause aging and increase insulin, which is converted into androgens that increase the production of sebum–which leads to oily skin and clogged pores. Furthermore, this inflammation will be reflected on your skin in the form of pimples, blackheads, etc.

What should I incorporate into my diet to improve my skin health?

  • salmon, broccoli, spinach, carrots, and fish oil are a great source of vitamin A which promotes cell turnover and helps prevent acne
  • orange, papaya, guava, lemon, grapefruit, bell pepper and tomatoes are a great source of vitamin C which improves the skin and prevents dry skin
  • sunflower seeds, avocados, broccoli, nuts, sweet potatoes, and leafy green vegetables are a great source of vitamin E which is good for sensitive skin
  • eggs, walnuts, and liver are a great source of vitamin B5 and biotin. Vitamin B5 and biotin will have your skin, nails, and hair healthier
  • beef, liver, seafood and pumpkin seeds are a great source of zinc which is important to regulate oil production

Stay Hydrated

The more water you consume the better it will be for your health. However, drinking at least 8 glasses per day will help the body and skin get rid of toxins. Also, by increasing your water intake your skin will have a more radiant glow.


Implementing a workout routine into your schedule will benefit you in the long-run. Exercise stimulates blood flow and this will also make your skin glow. Exercising nourishes skin cells and keeps them vital. Once you begin to workout you will crave water before, during, and after your workout. Living a healthy lifestyle will also reflect on your skin.

What are the benefits of exercising?

  • it gives you confidence
  • it gives you vivacious skin
  • it improves your sleep quality
  • it gives you more energy
  • it regulates your mood
  • it makes you look sharp
  • it makes you feel better

Reduce Stress

Stress plays a major factor in everyone’s life, however, some tend to manage it better than others. Stress may also have an impact on your skin. Take some time out of your busy schedule to do things that you enjoy.

What are some things you can do to reduce stress?

    • read a book
    • meditate
    • go to a spa
    • watch a movie
    • plan a weekend trip
    • turn off your electronic devices for an hour
    • find a new hobby

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You Are What You Eat

There is a strong connection with what you eat and how you look. Don’t lose focus on your journey. Changes take time but eventually you will develop a habit of doing the above and whatever else works for you.

Should you have any questions or suggestions please let me know.

With Kind Regards,


Founder of The Skin Love.





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  1. Lizzy says:

    I just wanted to know what is your go to meal for breakfast?

    1. Hi Lizzy,

      Usually on week days when I am pressed for time I eat granola & plain yogurt with fruit such as: strawberries, blueberries, and raspberries. I also make a smoothie prior to leaving my house. I like my breakfast to be light but healthy. I also believe that once I increased my fruit intake it helped clear my skin.

  2. Bella says:

    Hello Nia,
    Wow this very interesting article of yours.So much to learn.
    Thank you

    1. Hi Bella,

      I appreciate your feedback! I am happy to know that you found my article interesting. Let me know if you try any of things I’ve listed in the article.

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