SKIN AND NUTRITION: FOOD ALLIES FOR CLEANER SKIN
Choosing the right skincare products is essential, but we often forget that the beauty of the skin can also improve from the inside. Acne can be influenced by factors such as inflammation, hormonal changes and excessive sebum production, all of which can also be influenced by what we eat.
While external treatments are important, a balanced diet is essential to enhance their effectiveness . Some foods nourish and protect the skin, while others can trigger inflammation and increase impurities. To have healthy, glowing skin, you need to take care of it from both the inside and the outside.
Foods that are allies for clearer skin 
🥑 Healthy fats for less inflamed skin
Where to find them?
Walnuts, flax seeds, chia seeds
Avocado, extra virgin olive oil
The omega-3 fats in these foods have anti-inflammatory properties, which are essential for reducing redness and inflamed pimples. They also help keep your skin hydrated from the inside out.
🥦 Green leafy vegetables and antioxidants: the natural detox
Where to find them?
Spinach, kale, rocket
Broccoli, cauliflower, artichokes
Berries, pomegranate
Green leafy vegetables are rich in chlorophyll , a substance that helps purify the blood from toxins. The antioxidants present in berries fight oxidative stress, preventing skin inflammation and premature aging.
Practical tip: Add a detox smoothie to your morning routine with spinach, celery, green apple and lemon to help your liver eliminate toxins.
🥚 Zinc and vitamin A: allies against acne
Where to find them?
Eggs, legumes
Pumpkin seeds, chickpeas, Brazil nuts
Carrots, sweet potatoes
Zinc is an essential mineral that helps regulate sebum production and has antibacterial properties. Vitamin A (found in orange vegetables) accelerates cell renewal and helps reduce the formation of blemishes.
Handy tip: Add a serving of pumpkin seeds to your salad for a natural zinc boost!
🥛 Probiotics and prebiotics: the gut-skin connection
Where to find them?
Natural yogurt, kefir, miso
Kimchi, fermented sauerkraut
Garlic, onion, asparagus
A balanced gut is essential for healthy skin. Probiotics (good bacteria) improve the gut flora, reducing inflammation that can be reflected on the skin. Prebiotics (dietary fiber) nourish these good bacteria, enhancing their beneficial effect.
Practical tip: replace the sweetened yogurt with natural kefir and add a spoonful of flax seeds for a breakfast that promotes intestinal and skin health.
Foods to limit
❌ Refined sugars and carbohydrates
Carbonated drinks, industrial sweets, white bread, refined pasta
These foods cause blood sugar spikes, stimulating insulin production and increasing sebum production, thus contributing to the appearance of impurities.
Alternative: Choose whole grain carbohydrates like quinoa, buckwheat, spelt and rye bread .
❌ Dairy products
Cow's milk, full-fat cheeses, butter
Some studies suggest that milk (especially skimmed milk) may increase levels of IGF-1, a hormone that stimulates sebum production and skin inflammation.
Alternative: Try plant-based milk , like this one almond or oat, with no added sugar.
❌ Fast food and ultra-processed foods
French fries, convenience foods, packaged snacks
These foods contain trans fats and preservatives that promote inflammation and oxidative stress, which can aggravate acne.
Alternative: Opt for natural snacks like dried fruit and hummus with crunchy vegetables .
What you can do right now
Start with small changes, replace refined sugar with healthier alternatives (raw honey, fruits). Add at least one serving of green leafy vegetables and foods rich in omega-3 to your diet. Limit dairy and junk food for at least three weeks and watch the changes on your skin.
Diet isn't a miracle cure, but it can be a powerful ally in improving your skin from the inside out. Start with small changes and find a dietary balance that works for you!
