While there are many factors that contribute to clear skin, diet is a key player. Certain foods can cause inflammation and breakouts, while others can promote healthy skin.

Here are some foods to avoid and ones to incorporate into your diet for clear, glowing skin.

: Foods to Avoid

1. Dairy: Dairy products, particularly milk, are thought to contribute to acne breakouts. This is because milk contains hormones that can stimulate oil production and lead to clogged pores.

2. Sugar: Sugar is a major contributor to inflammation, and can exacerbate acne and other skin conditions. Avoid processed and sugary foods and opt for whole foods instead.

3. Gluten: Gluten is a protein found in wheat, rye, and barley. For some people, it can cause inflammation and skin irritation.

If you suspect you have a gluten sensitivity, consider avoiding it for a period of time and noting any changes in your skin.

4. Fried foods: Fried foods are high in fat and can cause inflammation throughout the body, including the skin. Stick to grilled or baked foods instead.

5. Alcohol: Alcohol can dehydrate the skin and cause puffiness and inflammation. Try to limit your alcohol intake or opt for water instead.

: Foods to Eat

1. Leafy greens: Leafy greens, like kale and spinach, are high in antioxidants and can help reduce inflammation in the body. Add them to salads or smoothies for a daily dose of skin-boosting nutrients.

2. Berries: Berries are another great source of antioxidants, and are also high in vitamin C. This vitamin is essential for collagen production, which helps keep skin firm and youthful-looking.

3. Omega-3s: Omega-3s, found in fatty fish like salmon and sardines, help reduce inflammation and keep skin moisturized. If you don’t like fish, try incorporating flax or chia seeds into your diet.

4. Avocado: Avocado is high in healthy fats and vitamin E, which helps protect skin from damage. Add slices to sandwiches or salads for an extra nutritional boost.

5. Green tea: Green tea is rich in antioxidants and can help reduce inflammation throughout the body. Try swapping your morning cup of coffee for a cup of green tea for an added skin-boosting benefit.

Incorporating These Foods Into Your Diet

While it’s important to avoid certain foods that can contribute to skin issues, it’s also important to focus on incorporating skin-boosting foods into your diet. Here are some tips for incorporating these foods into your meals:.