Ever hear the saying you are what you eat? Well, there’s truth behind the saying. What you eat can either help with your constant battle of achieving the perfect skin or vastly hinder your efforts. Here are the best and worst foods for your skin:


Foods with a high glycemic index – Foods with a high glycemic index (like white bread, baked potatoes, and pasta) are foods that cause your blood sugar to spike. Spiking sugar levels, can lead to inflammation and increased oil production. This may cause clogged pores and increased acne, sagging skin, and wrinkles. In order to quell high blood sugar levels, try to find food with with low glycemic levels under 70, such as whole grains.

Dairy – Certain dairy products contain hormones that may aggravate and cause acne. Although there is no definitive link, studies indicate that dairy may be correlated with aggravating acne. Dairy is also known to cause inflammation, which leaves skin more susceptible to acne. Do not overindulge in dairy products, especially those with a high glycemic index, like milk.

Caffeine – Not only is caffeine addictive, but it’s dehydrating and bad for your skin. Certain teas and coffees contain antioxidants, which are good for your skin, but they have also been linked to acne, if you already have it. It can dehydrate you and dry your skin, especially if you are not drinking enough water. So drink caffeine in moderation and drink water to stay hydrated.


Foods with antioxidants – You’ve heard of antioxidants, but what are antioxidants and what exactly do they do? Antioxidants are nutrients, such as vitamin C, that oxidizes the body. They assist in repairing your skin and preventing further damage. A lot of healthy foods are rich in antioxidants, such as berries, tomatoes, peppers, and spinach.

Foods with omega-3 fatty acids – Your doctor has probably told you that you should have more meals with fish to absorb more omega-3 fatty acids, but what exactly do these “healthy fats” do for you and your skin? They reduce the chance of heart disease, help with joint pain, fight wrinkles, and help you maintain healthier, softer skin. Foods with omega-3 fatty acids include salmon, sardines, eggs, and walnuts.

Water – You’ve heard this over and over. Staying hydrated improves your health and your skin, and it’s true! Water keeps your skin hydrated, and reduces the presence of wrinkles. It also helps you flush out toxins in your skin that aggravate acne. So aim to drink at least 8 glasses of water a day.

In addition to taking these preventative measures, you should be proactive in your skin care. DC Derm Docs outlines these four simple steps to maintain a healthy face. Take back your skin and confidently put your best face forward.

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