Clear Skin Begins with Your Diet—Here Are 6 Recommended Foods to Eat (2025)

While countless products are available for various skin needs, the foods in your fridge and pantry can also influence your skin care routine.

What you eat can affect how your skin looks and feels, and small nutritional changes can increase your chances of clear skin.Six foods, in particular, are known to promote healthy skin.

1. Fatty Fish

Fatty fish are oftentimes the healthiest fish to eat, thanks to their high omega-3 fatty acid content. Fatty acids from fatty fish can protect the skin from sun damage and reduce the effects of some skin conditions.

Fatty acids from fish oil, for example, have been linked to sun protection, buffering the skin from ultraviolet (UV) ray exposure. Daily omega-3 fatty acid supplementation has been shown to reduce atopic dermatitis symptom severity and decrease Psoriasis Area and Severity Index (PASI) scores, a tool used to measure the extent of psoriasis.

Examples of fatty fish include:

• Salmon
• Mackerel
• Anchovies
• Bluefin tuna
• Herring
• Sardines
• Oysters
• Mussels

2. Tomatoes

Tomatoes are packed with antioxidants, which can contribute to skin health. Carotenoids, a type of antioxidant found in tomatoes, help fight against UV-induced skin cell damage. Carotenoid supplementation has been shown to strengthen the skin barrier, which may be especially helpful for people with sensitive skin.

The antioxidants in tomatoes are also thought to improve inflammatory skin conditions, such as atopic dermatitis.

3. Green Tea

Green tea is rich in polyphenols known for their antioxidant and anti-inflammatory properties. A 2022 systematic review showed that consuming green tea protects the skin against UV radiation damage. However, the researchers noted that it may take more than two months of green tea supplementation for visible improvements in the skin.

Other studies showed mixed evidence that green tea might also help with acne, skin integrity, and skin aging, but more research is needed to confirm the benefits.

4. Almonds

Almonds contain both essential fatty acids and vitamin E, which may contribute to skin health. Vitamin E supplementation, for example, is a useful therapy for atopic dermatitis.

A small study of postmenopausal women (those having undergone menopause, when the menstrual cycle has stopped for 12 consecutive months) found that daily almond consumption reduced the severity and width of wrinkles.

More research is needed to better understand how almonds can improve skin health and conditions compared to vitamin E supplementation.

5. Flaxseed

Similar to fatty fish, the omega-3 fatty acids in flaxseed can contribute to healthy skin. Flaxseed oil supplementation has been linked with reduced skin sensitivity, roughness, and scaling, as well as improved skin hydration and smoothness.

Omega-3 fatty acids from flaxseeds have also been shown to improve wound healing.

6. Soy

Multiple studies have found that consuming isoflavones found in soybeans stimulates collagen production, protects the skin against damage from oxidative stress (an imbalance between helpful antioxidants and harmful molecules called free radicals), and increases skin hydration.

Soy supplementation or topical application has also been shown to reduce the appearance of wrinkles and help with certain skin conditions, including acne and eczema.

What to Avoid

Foods to avoid for healthy skin vary from person to person. Those with certain skin conditions may need to choose foods that do not cause a reaction. Knowing which foods aren’t good for your skin may take some trial and error.

Foods that may cause acne, for example, include:

• Chocolate
• Fast food
• Foods high in omega-6 fatty acids
• Greasy foods
• Refined grains
• Sugar
• Whey protein powder

Talk to a dermatologist (medical doctor specializing in conditions of the skin, hair, and nails) or another healthcare professional about which foods to avoid with chronic skin conditions.

Other Tips to Achieve Clear Skin

You don’t need a lengthy skin care routine or multiple products to achieve clear skin. In addition to eating healthy, here are some tips to help your skin be healthy and clear:

• Avoid squeezing pimples.
• Clean makeup brushes if you use them.
• Don’t smoke.
• Use sun protection.
• Use unscented moisturizers.
• Wash your face with mild soap and warm water.

Summary

There are countless skin care products to choose from to help you take care of your skin. But what you eat can affect your skin health too. While there is no perfect diet for achieving clear skin, choosing foods with potential skin benefits is a natural way to help keep your skin healthy.