Nutrition for clear skin

Let’s talk skin, not just how it looks, but what it’s trying to tell you.

If you’re anything like me, you’ve probably had those moments standing in front of the mirror wondering, What did I eat to deserve this breakout? As a holistic nutrition student (and someone who's had their fair share of skin flare-ups), I’ve come to understand that skin issues like acne aren’t just surface deep, they’re often messengers from within.

Clear skin starts from the inside out. When we take a whole-body approach,  supporting the gut, balancing hormones, and fueling our bodies with skin-loving nutrients, the glow becomes a natural side effect. 

Here are some of my favourite nutritional strategies and key nutrients for keeping your skin clear, balanced, and radiant!

1. Eat for Blood Sugar Balance

Acne is often linked to inflammation, hormone imbalances, and excess oil production — all of which can be triggered by blood sugar spikes. When blood sugar goes up and down like a rollercoaster, it causes insulin to spike, and this can drive excess androgens (hello, hormonal breakouts).

Try this:

• Include protein, fat, and fibre with every meal and snack.

• Swap refined carbs for slow-digesting whole foods like quinoa, oats, and sweet potato.

• Ditch the sugary drinks and go for mineral-rich herbal teas like nettle or spearmint (both bonus helpers for hormonal skin!).

2. Vitamin A – The Skin Cell Superstar

Vitamin A plays a critical role in skin cell turnover, helping to prevent clogged pores and reduce inflammation. A deficiency in this vitamin is common in acne-prone individuals, and while topical retinoids are popular, internal support matters too.

Food sources of vitamin A (beta-carotene form):

• Carrots, sweet potatoes, butternut squash, and dark leafy greens.

• Try roasting carrots in coconut oil and cinnamon for a hormone-supportive snack!

  
  

Bonus tip: Vitamin A is fat-soluble, so pair it with healthy fats for better absorption (think: olive oil on your kale salad).

3. Zinc – The Acne-Fighting Mineral

Zinc is one of the most underrated skin nutrients. It helps regulate oil production, supports wound healing, and acts as a natural anti-inflammatory. It also helps reduce the severity and duration of breakouts, yes please!

Top zinc-rich foods:

• Pumpkin seeds

• Lentils and chickpeas

• Cashews

• Quinoa

• If you’re vegetarian or plant-based, be mindful of absorption. Try soaking your legumes and seeds to reduce phytates that can block zinc uptake.

4. Omega-3s – Your Internal Moisturizer

These anti-inflammatory fatty acids help calm red, angry breakouts and improve skin barrier function. Many of us consume too many omega-6s (from processed foods and vegetable oils) which can contribute to inflammation. Omega-3s help restore balance.

Get your glow with:

• Chia seeds

• Flax seeds (great for seed cycling too!)

• Walnuts

• Algae oil (a vegan source of DHA and EPA)

• Fatty fish like salmon or sardines, if you include fish in your diet

5. Hydrate 

Water alone won’t fix acne, but proper hydration supports detox pathways and helps flush out the waste that could otherwise be released through the skin. Add a pinch of sea salt and a squeeze of lemon to your water to boost mineral content and absorption.

Final Thoughts!

If you’re working toward clearer skin, remember: your skin is a reflection of your internal environment. Be patient, gentle, and consistent. Focus on nourishing your body with real, whole foods, and your skin will thank you. And if you ever feel discouraged, just know this: every breakout is an opportunity to listen a little closer and love your body a little deeper. You’re doing amazing!