According To Dermatologist 5 Healthy Diet Tips For Perfect Skin

We buy hundreds of different makeup kits to keep our skin healthy and beautiful, and we can’t imagine how much money we spend on them.

In 2005, American dermatologists discovered that it is possible to get rid of acne, Oily skin, Dark circles under the eyes, hyperpigmentation, and even dry skin without expensive cosmetics. All you need to do is include some types of food in your diet.

We shares recommendations for a balanced diet from Cosmetic Dermatology: Principles and Practice. You will not be needing your concealer again!

Healthy Diet For Skin Problems

Pigment Spots


Hyperpigmentation may be an indicator of vitamin deficiency, especially B12. Foods of animal origin are rich in this vitamin.

But it is possible to get rid of pigment spots even without meat, you just need to have a proper diet.

What should you do:

Vitamins C and E and antioxidants like ellagic acid and grape seed extract can help you remove pigment spots. You can find these useful elements in large quantities in citrus fruits, strawberries, kiwis, tomatoes, and pomegranates.

Pigmentation becomes more visible if you spend a lot of time in the sun. To protect your skin from UV rays, eat foods rich in antioxidants: berries, grapefruits, pineapples, plums, Brussels sprouts, cabbage, bell peppers, spinach, and buckwheat.

Oily Skin


It is well documented that foods with a high glycemic index increase the productivity of the sebaceous glands.

As a result, they produce more oil for the skin, which is necessary for hydration. That’s why skin can have that oily shine.

What should you do:

Cosmetics only temporarily protect you from a greasy shine, while a diet rich in vitamin A can significantly lower oil production levels. Also, this food is very tasty and simple: just add a little mango, carrot, egg yolk, dried apricots, spinach, and sweet potato.

You should decrease your intake of foods with a high glycemic index. Eat less white bread, potatoes, and pasta made from soft wheat. You will soon forget all the skin problems you have had.



Food with a high glycemic index is to blame again. This is why people with oily skin have acne problems more often.

The sebaceous glands become more active, leading to blocked pores, where bacteria reproduce more quickly and cause inflammation.

What should you do:

A special diet can help you with your acne problem. The most important thing to do is to eat more foods with polyunsaturated fatty acids that relieve inflammation. Simply put, eat fruits, vegetables, nuts, walnuts, flax seeds, flaxseed oil, seaweed, and shellfish.

Dry Skin


Dry skin indicates a lack of cholesterol and excess vitamin E in the body. The first reason is mostly true for vegetarians, as the main sources of cholesterol are fish and meat.

What should you do:

Increase the concentration of monounsaturated fatty acids in your diet. They are best digested not when oils and nutritional supplements are ingested, but when whole products such as beans, seaweed, eggs, soybeans, avocado, peanuts, and other types of nuts are ingested.

If you are not a vegetarian, try to eat meat and fish regularly. The best options are albacore tuna, salmon, mackerel, and lake trout.

Dark Circles Under the Eyes


It is a mistake to believe that dark circles around the eyes are just an indicator of a lack of sleep.

They can be a symptom of a serious illness: an allergy or food intolerance that causes inflammation and darkening of the area around the eyes.

What should you do:

Take the food intolerance test. While waiting for the test results, exclude all potentially dangerous products from your diet, for example, foods that contain lactose. These include dairy products, bread, potato chips, instant coffee, instant soups, and artificial sweeteners.

If you are not allergic to anything, dark circles can be a sign of dehydration. Drink lots of water and don’t drink too much coffee.

You should also include foods that contain heme iron. These foods increase hemoglobin levels. So eat more red meat, tuna, egg yolks, and buckwheat.


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