It’s true – the foods that you eat have a major effect on your complexion. So don’t be surprised if indulging in a greasy slice of pizza or a chocolate bar leads to the appearance of big, red pimples on your face the next day.

But don’t fret. Just as unhealthy foods and eating habits create bad, problematic skin, so can healthy foods and eating habits create healthy, radiant and younger-looking skin.

If you’d prefer to keep your skin that way, then just follow these dietary tips:

1. Cut back on refined carbs

Foods high on the glycemic index (GI) are closely linked to acne. High GI foods release glucose too quickly and cause your blood sugar levels to rise as a result. To bring down these spikes, your body will produce more androgen hormones, which can end up aggravating preexisting acne or cause unsightly breakouts.

High GI foods are filled with refined carbs. These foods include white bread, white rice, instant oatmeal, boxed pasta and other highly processed foods. To avoid acne and other skin problems associated with blood sugar spikes, switch to low GI foods like whole-wheat bread, brown rice, whole-grain oats and buckwheat.

2. Opt for oily fish

Skin problems like acne are linked to inflammation. So by eating more anti-inflammatory foods as part of your daily diet, you help prevent unsightly pimples from breaking out across your face.

Oily fishes like mackerel, salmon and tuna are among your best bets when it comes to anti-inflammatory foods. The heart-healthy omega-3 fatty acids in these fishes help fight inflammation throughout your body. They help keep your skin moisturized and minimize the appearance of mild wrinkles as well.

3. Limit your intake of dairy products

You might want to think twice before glugging a glass of milk before bed. Research has revealed a link between acne and dairy products like milk. Milk proteins like casein and whey prompt the release of insulin and growth factors in your body, which may aggravate acne or contribute to breakouts.

While an occasional glass of cow’s milk won’t do much harm, experts recommend switching to plant-based alternatives like almond milk. Most of the plant-based milk substitutes on the market are fortified with essential nutrients like calcium and vitamin D, so your nutritional intake shouldn’t be a problem.

4. Snack on nuts

If you’re on a vegan diet or simply aren’t a big fan of seafood, snack on some walnuts or almonds. Nuts are rich in omega-3s that fight inflammation and lock in moisture on the skin. Plus, nuts are excellent sources of zinc. This essential minerals lowers inflammation, fights acne-causing bacteria and reduces sebum production.

Nuts make for a light but nutrient-dense afternoon snack. Toss a handful of nuts into your salad for texture, or sprinkle them over plain yogurt and homemade smoothies for extra flavor.

5. Add probiotics to your diet

Did you know that an imbalanced gut can lead to unhappy skin? That’s right – if you lack enough of the “good” bacteria that keep your gut clean and your digestive system ticking, you’re more likely to develop acne.

Thankfully, it’s easy enough to raise your levels of good gut bacteria. Fermented foods like yogurt and kefir are excellent sources of live microbes called probiotics. Probiotics help prevent digestive problems that can lead to skin inflammation. So eat more fermented foods as part of a healthy diet to keep skin problems at bay.

6. Say goodbye to milk chocolate

Sweets and other sugar-rich foods are notorious for causing acne, none more so than milk chocolate. This kind of chocolate contains both cocoa and sugar, which isn’t a good combination for skin health.

There is evidence that cocoa can worsen acne in people with blemish-prone skin. Meanwhile, a study of nearly 7,000 people across three continents found that 37 percent of those with acne ate pastries and chocolate.

7. Eat more fruits and vegetables

While there’s no “permanent” fix for bad skin, eating more fruits and vegetables as part of your daily diet helps keep your skin as clear as possible. This skin-clearing effect is thanks to the antioxidants naturally present in colorful foods like carrots and berries. They protect your cells from the harmful effects of oxidative stress.

8. Avoid fried and processed foods

Nothing guarantees bad skin more than fried and processed foods. Chock-full of saturated fats, these foods are notorious for triggering inflammation in your body that leads to the appearance of unhealthy skin. Eating fried and processed foods can also cause serious problems like obesity and heart disease.

Skincare gimmicks abound, but don’t fall for the hype. Get radiant, blemish-free skin by increasing your intake of nutritious skin-friendly foods and cutting back on unhealthy ones like fried and processed foods.

Sources:

EverydayHealth.com

PsychologyToday.com

MindBodyGreen.com