A few years ago I started eating wild salmon collars from the local fish shop a couple of times per week, and I noticed significant positive changes in my skin after only a few weeks. It was a great reminder of how much nutrition can impact skin health and play a role in achieving clear skin. There are still other contributing factors, such as hormones, stress, sleep, inflammation, and gut health, but nutrition is a fundamental piece that’s important to have in place.
Here are 5 incredible foods to support healthy clear skin:
1. Wild Salmon
Omega 3s are anti-inflammatory and calm redness and irritation linked to acne. These healthy fats moisturize the skin from the inside out and help keep the skin hydrated. Many of the omega 3s are in the skin of the fish, so bonus points if you can eat the salmon skin in addition to the meat. Fattier cuts like salmon collars and bellies contain even more omega 3s.
2. Blueberries
Blueberries are anti-inflammatory and packed with antioxidants that support skin health. Rich in Vitamin C, they boost collagen production which helps with skin firmness and elasticity.
3. Pumpkin Seeds
Pumpkin seeds are rich in zinc, one of the most important minerals for clear skin. Zinc supports the skin by reducing inflammation, which supports the skin by reducing inflammation, slowing oil production and clogged pores, and fighting bacteria that cause infected pimples. Pumpkin seeds are also rich in healthy fats which moisturize the skin and reinforce the skin barrier.
4. Kale
Kale is packed with antioxidants that protect the skin from pollution and sun exposure. It contains beta-carotene, the precursor to Vitamin A, which repairs damaged skin cells and promotes healthy growth.
5. Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that helps protect against sun damage and cellular aging. High amounts of Vitamin C in tomatoes promote collagen production which helps with skin firmness, hydration, and elasticity.
Incorporating these foods can make a big difference in achieving clear skin, especially when also addressing any other underlying factors such as hormone imbalances, inflammation, or gut issues.
Food is a powerful first step, but if breakouts keep coming back, there may be something deeper going on. If you’re ready to get to the root of your skin concerns, from hormones to gut health, book a visit here and let’s create a plan that works for you.
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Dr. Caitlan Gignac. ND
Naturopathic Doctor San Jose
408-356-1364
Dr. Caitlan Gignac. ND is a naturopathic doctor dedicated to helping her patients achieve optimal health through a natural and holistic approach. She focuses on addressing the root causes of symptoms, empowering patients with tools like nutritional education, lifestyle adjustments, herbal medicine, and natural supplementation, in addition to conventional methods to support lasting wellness. Her expertise spans women’s health, adrenal and thyroid health, mental health, digestion, fertility, and skin conditions. When she’s not caring for patients, Dr. Gignac enjoys connecting with nature through surfing, hiking, gardening, and exploring the Sierra Nevada mountains.
