Being mindful of what you put on your plate is as important to skin health as cleaning out your closet is for your mental health. Sure, genetics and lifestyle play a part, but your diet is one of the most controllable of the environmental factors that cause skin damage. Clean up your diet with five foods you should be incorporating for a more radiant glow — and know the five that need to be permanently purged.


Almonds: Loaded with vitamin E and monounsaturated fat, almonds help keep your sin supple by keeping cell membranes hydrated.

Blueberries: Free radicals–caused by pollution, pesticides, UV radiation, and some foods–attack skin cells and cause DNA damage, promoting signs of aging. While we can’t protect ourselves from all free-radical exposure, we can increase our consumption of blueberries, which are rich in antioxidants that combat oxidative damage.

Spinach: As the largest organ in the body, skin is rich in lipids, proteins, and DNA, all of which are extremely sensitive to oxidation. In addition to being a rich source of antioxidants, spinach also contains folate, which can help reduce skin cancer risk by repairing the DNA in sun-damaged cells.

Tomatoes: Lycopene, the nutrient responsible for tomatoes’ bright red color, protects skin from within. In a recent study, those who consumed at least two servings of tomatoes per day were shown to have a greater protection against sunburn and sun-induced aging.

Walnuts: Most nuts are healthy choices, but for healthy skin, walnuts lead the pack. They contain omega-3 fatty acids, an essential fat that can improve skin elasticity and reduce redness.


Alcohol: Beyond being extremely dehydrating, alcohol also causes vasodilation, which can aggravate rosacea and create a dull appearance.

Caffeine: While coffee itself isn’t bad, excessively caffeinated drinks dehydrate your skin, increasing oil production. If you do consume caffeinated beverages, make sure to re-hydrate with extra water.

Commercial Granola Bars: Most of us know that sweets, soda, and ice cream aren’t going to benefit skin health, but would you guess granola bars are just as bad? Some commercial granola bars contain 9 grams of sugar per serving, making them a glorified candy bar in disguise. The best way to improve your skin’s health is by keeping your blood sugar levels steady; when blood glucose levels soar, they trigger insulin, which may play a role in acne and damage collagen and elastin, fibers that help keep skin firm and elastic.

French Fries: A diet filled with salty foods and sodium-laden dishes can sabotage your skin’s complexion. Excess salt causes tissues to swell, making your skin look puffy, especially around your eyes.

Store-Bought Smoothies: Like granola bars, smoothies sound like a healthy option. However, most commercial smoothies are loaded with added sugars in the form of juice, frozen yogurt, or honey. These refined sugars cause insulin levels to spike, resulting in inflamed skin and wrinkles.

Occasionally eating the items on the worst list isn’t going to wreak havoc on your appearance, but a lifetime of indulgence can damage skin. To negate some of those effects, whip up Beauty Booster Clean Smoothie, a delicious breakfast or snack that contains three of the best foods for your skin.

Beauty Booster Clean Smoothie


  • 1 cup unsweetened almond milk
  • 1 cup baby spinach leaves
  • 1 large ripe frozen banana, chopped into large chunks
  • 1 cup frozen blueberries
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 1/8 teaspoon ground cinnamon
  • 2 to 3 ice cubes


Add all ingredients into a high-speed blender and blend until smooth. Enjoy!

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