The Connection Between Healthy Eating And Healthy Skin

Your skin is a reflection of what is going on inside your body. Spots and blemishes are usually a signal of deeper hormonal changes and blotchy skin may be a sign of unhealthy habits or over-drinking.

Improving your diet can improve your skin, too. Eating a nutritious, well-rounded diet gives your body the tools it needs to produce radiant, healthy-looking skin.

Likewise, a diet of healthy, anti-inflammatory foods can reduce the visibility of skin conditions and help you avoid issues like varicose veins as you age.

Glucose and Your Skin

Skin conditions like acne are largely caused by hormonal changes that you can not control. However, foods with a high glycemic index can exacerbate existing conditions and make your blemishes that much more noticeable. If you are worried about the condition of your skin, try to avoid foods like:

  • Sugar
  • White rice
  • Juice
  • White bread
  • Pastries

You do not need to cut our rice and pastries altogether to improve the condition of your skin. Instead, make conscious decisions about when you eat these foods and pay attention to the effect they have on your skin.

If you find it difficult to cut out sugar, consider increasing your protein intake. Increasing your protein is a great way to stop craving sugar, as protein-dense foods help you feel full. Add a little more salt to your diet, as sugar and salt activate similar reward pathways in the brain.

Fill your diet with low glycemic index foods like:

  • Beans
  • Fish
  • Low-fat dairy
  • Green vegetables
  • Chickpeas

Eating foods with low glucose can help you manage your weight and avoid conditions like high blood pressure. Just be aware that low glycemic index foods should be incorporated as part of a balanced diet.

Fats and Veins

Your veins and arteries form the backbone of your circulatory system. They push blood around your body and ensure that your skin gets all the nutrients it needs to produce a healthy glow.

However, some foods undermine the strength of your circulatory system and can lead to issues like atherosclerosis. Atherosclerosis is a hardening of the arteries that occurs when cholesterol is deposited in your arteries. This causes a build-up of plaque that narrows the circumference of your arteries that increases your blood pressure.

High blood pressure puts you at risk of conditions like varicose veins. Varicose veins are a common condition that affects 20-30 million Americans. It can be a little unsightly, as the weakened veins usually turn the surrounding skin to a dark brown color and can result in twisted, large veins that bulge beneath the surface of your skin.

Dietary changes can reduce your blood pressure and minimize your risk of varicose veins. Try to switch high-fat foods (milk, meat, cheese, egg) with healthier alternatives. For example, switching cow’s milk to almond milk has been proven to reduce cholesterol levels. Simple dietary changes like this can improve the health of your circulatory system and ensures that your skin gets all the nutrients it needs.


Millions of people suffer from acne. For most, hormonal acne is caused by stress, a lack of sleep, or sudden hormonal changes (like those you experience during puberty).

Dietary changes will not make hormonal acne disappear, but a healthy diet can reduce the severity of your next breakout. When drafting your next skin-healthy meal plan, consider foods like:

  • Five portions of fruits and vegetables per day
  • Vitamin-C-rich fruits like blueberries and sweet potatoes
  • Vitamin E from almonds and avocados
  • Selenium from fish, egg, tomato, and broccoli
  • Phytoestrogens from tofu, tempeh, and flaxseed
  • Six to eight glasses of water

These food groups are great for your skin health and can minimize the visibility of your acne flair-ups. A healthy, balanced diet can also speed up the recovery process, meaning broken skin can heal and repair quicker.

A well-balanced diet can also reduce your stress levels. This is important, as your stress and skin are integrally tied. Leading a healthier, low-stress lifestyle can help you break out of the stress-inflammation cycle and reduce the severity of conditions like acne, atopic dermatitis, psoriasis, and pruritus.

Try to reduce your consumption of ‘no-go’ products like refined sugars and alcohol. Refined sugar stimulates oil production in your body and alcohol can trigger conditions like eczema and psoriasis. Avoiding these foods is key to overcoming acne and reducing inflammation in your body.


Everyone experiences skin conditions and flair-ups at some point in their life. However, you can minimize your risk of acne and psoriasis by eating a healthy, balanced diet.

Try to eat foods that are low in glucose and high in essential vitamins and minerals. Cut down on your consumption of refined sugar and alcohol as much as possible, and aim to drink six to eight glasses of water per day. Eating healthier can help you preserve your skin health and help you avoid long-term skin conditions like varicose veins and rosacea.