Top Ten Foods and Vitamins To Clean Up Your Skin and Get Out In Public Again

Summertime is here and you want to get out in the sun and have your body look good. If you're not eating right, that's a little harder. Your skin, hair, and energy are all a reflection of what you eat.

Even more important than a good moisturizing routine, your skin needs many healthy vitamins and minerals to look good. And, it needs a lot of antioxidants only found in healthy fruits and vegetables.

Now that summer is here, we're going to find more of these fresh fruits and vegetables in the farmer's markets and in the stores. Choosing different kinds gives you a wide range of nutrients and better-looking skin.

  1. Leafy Greens

 leafy greens

The first vegetable to emerge in the spring, leafy greens such as lettuce, spinach, collards, kale, and beet tops provide a huge pack of magnesium, chlorophyll, and vitamin A to keep your skin clear. Some studies show that eating three servings of leafy greens per week can help reduce acne and other skin blemishes.

  1. Vitamin C

One of the most used antioxidants in the body, vitamin C is your go-to vitamin to boost your immune system, clear out toxins, and keep your energy levels up. Vitamin C is in all types of fruits and vegetables, especially green herbs such as parsley and basil. Just adding a few leaves of parsley or basil to your salad or meal can give you a good boost of vitamin C. You may want to take a good supplement just to provide yourself with an extra boost, especially if you start to feel sick.

  1. Fatty Fish

 fatty fish

Fish such as salmon, tuna, sardines are rich in omega-3 fatty acids. These fatty acids such as DHA and EPA help improve our brain health and build strong, healthy skin cells. Low-fat diets tend to eliminate the fats needed to keep our skin soft and moist, and fatty fish can help fill the gap to provide what you need. Omega-3s help reduces inflammation that makes you look puffy. Just be sure to get sustainably wild-caught fish, because studies have shown farm fish do not contain significant amounts of omega-3 fatty acids.

  1. Vitamin D

The vitamin we get from the sun, vitamin D is critically important to keeping us feeling content and stable. With summer coming, it's easier to get vitamin D and be out in the sun. For your skin, vitamin D helps produce strong supportive structures that can help reduce cellulite. Just take care you're not in the sun too long and get burned, because that can cause problems.

  1. Nuts & Seeds


High in proteins and fats, nuts and seeds can really help fill you up quickly and provide long-lasting energy. They help you form strong nails and flexible skin. They're also excellent for helping you to lose weight, with many of the nuts and seeds helping to stimulate your metabolism and skin elasticity so when you lose weight, you don't have flabby skin.

  1. Vitamin E

One of the best skin antioxidants, vitamin E is critically important to keep your skin soft and flexible. Vitamin E strongly supports keeping your skin clear by reversing the damage done by the sun and environment. It can help reduce the oxidative stresses that influence erythema, edema, skin thickening, wrinkling, and an increased incidence of skin cancer or precursor lesions.

  1. Sweet Potatoes

 sweet potatoes

The lovely sweet potato… lots of vitamin A, phytonutrients, antioxidants, and fiber that works from within to bring out a natural glow. The fibers work with your gut probiotics to help you feel good and eliminate toxins. Vitamin A is essential for your eyes and works with vitamin E to help repair oxidative damage.

  1. Magnesium

If there's one supplement to take for your skin, it's magnesium. This mineral takes part in over 300 reactions, yet most women are deficient in it. If you exercise, magnesium could be the key ingredient to help keep your skin from breaking out from sweating. It's a key component in collagen and can keep the structure of your skin taut and supple. Magnesium can lower cortisol, significantly reducing flushing, acne, and wrinkles.

  1. Dark Chocolate

 dark chocolate

Dark chocolate is packed with antioxidants. These antioxidants, particularly flavonoids, have been studied extensively. One particular interest is that dark chocolate can help reduce redness and irritation after getting a sunburn. It can help prevent burning and make your time in the sun more enjoyable.

  1. Seaweed

Seaweed is an odd sort of vegetable, coming from the sea. Internally, it's highly beneficial for your thyroid, helping to provide iodine that can regulate your thyroid hormones. For your skin, it can help reduce inflammatory conditions such as acne and rosacea. Because it's also rich in antioxidants, it can help reduce fine wrinkles and stimulate proper oil production in your skin to keep things moist and soft.


We hope you choose to get your nutrients out of your food, but if you choose a supplement, make sure you choose a high-quality one. Your skin deserves the best care.