“For most of us, the most common and unfortunate side effect of skin problems is isolation. We don't want to be seen the way we look. You can hide a lot of physical flaws, but not acne. It's right there, on the first thing people notice about us - our face. And it's hard for some of us to imagine that people can see the face - the PERSON - behind the acne.”


-YancyLael, Glowing: Soulful Skincare

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Clear skin is most desired. What Lael describes is one of the most undesirable phases of a woman’s life. An acne breakout suddenly makes us unsocial and unwanted. I have undoubtedly gone through the daunting college years when the zit spent more time with me than any of the boys I dated. Dealing with acne and the inherent frustration that it brings can be rather difficult and our first recourse is to choose an array of cosmetics – face washes, creams, and soaps. But do we get so caught in the cosmetic zone that we forgot that our diet plays an equally important role? If you are fighting against a breakout, then take a look at our list of top nutrients that can help you get glowing skin.


1. Vitamin A

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Vitamin A is the answer to how to have clear skin. Your skin must be protected from bacteria, so it produces sebum which creates an oily sheen on your skin. When the production of sebum increases to abnormal levels, you end up with oily skin which is prone to acne. So how do we normalize the production of sebum? The answer is vitamin A. The best natural sources of vitamin A are pumpkins, apricot, spinach, sweet potatoes and liver.


2. Vitamin C

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Including vitamin C rich foods in your diet will help you boost your immune system and give you clear skin. The good news is that vitamin C is included naturally in many fruits and vegetables. All citrus fruits are great sources of vitamin C. So put together a fruit salad with strawberries, pineapples, oranges and mangoes and bid your acne adieu.

3. Vitamin B

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Vitamin B is another antioxidant which works really great for your skin. It flushes out bacteria and helps your skin with the reproduction of new cells. Good sources of vitamin B are fish, meat, eggs, poultry, peas and green leafy vegetables.



4. Zinc

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Clear skin can be achieved by including the right amount of zinc in your diet. Zinc helps you get clear skin by controlling the oil glands. Quinoa is considered to be a good source of zinc. Additionally, it also involves a lot of other nutrients for your body. It has been catching up as one of the most preferred foods by the health conscious people. Other sources of zinc are nuts, seeds, and carrots. Poultry is also good for getting your dosage of zinc.

5. Omega 3 Fatty Acids

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With the word fat in it, many people think that Omega 3 fatty acids should be avoided. But this is one type of fat that you don’t want to cut back on. Primarily found in fish oil supplements and nuts and seeds, Omega 3 fatty acids can help reduce the stiffness of the joints and increase the moisture level of your skin. If you have dry skin, this can be very helpful for you.


6. Water

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Drinking much water is not only the answer to how to get rid of dark circles. It has been noticed that while all women agree to the fact that water is good for the skin, many of them fail to implement this in their daily regime. Water is easily available and does not need you to break a bank to buy it. So drink lots of water so that your body can flush out the toxins and enhance your skin’s moisture levels. So drink up, because your diet is incomplete without enough water consumption.


If you’ve got clear skin on your mind, then these inclusions in your diet will make a notable difference. There are certain foods that can cause a breakout and should be avoided if you have an acne prone skin. It is not necessarily that all skin will react the same way, so consuming these foods can lead to a breakout for some people, and they may not have any effect on others.

A healthy diet automatically removes most of the foods that may lead to acne. Caffeine, trans-fat and processed foods are a big no from the dietician’s standpoint. Your skin can also turn into an acne field if your consumption of iodine-containing foods is on the higher side. You may want to revise your meals to make sure that you do not have too much of iodine rich products.

Sugar and dairy are two other products that are closely linked to acne. While scientific proof may be fairly low in this region, it has been noticed that both products have an effect on your skin. Concrete proof does not exist when it comes to the intake of sugar, but there is evidence which links insulin resistance to acne. So your intake of sugar can have an effect on your skin and it may not be a good one.

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Dairy products also have an ambiguous research history when it comes to its relation to acne. However, if you have tried everything else, then you may want to cut back on your dairy products and notice if it aids in reducing the acne flare-ups on your skin. If you see a difference, then you know how to control your acne – stay away from dairy products.


An acne breakout is not the best thing that can happen to you. It leads to lower self-confidence and makes people avoid their social life. The primary reason behind this is that people do not like to be seen with acne as they feel it mars their beauty. Women especially hate those unwanted zits because it reduces the beauty of their face. With the help of the list of food sources that are good and bad for you, you should be able to handle acne breakouts more effectively.

So, now if you are thinking how to have clear skin, follow the tips and stay beautiful.