They say you are what you eat, and it sure rings true when it comes to your skin. If you’ve tried every skin care product targeted at clearing up your skin and you just haven’t seen results, don’t worry you’re not alone and I’m here to help! I have been there myself, suffering from embarrassing pimples and pesky blackheads for YEARS. However, what I’ve discovered through my ellevation to greater skin health is that there is always something more deep-seated lurking underneath the surface.
Your diet can greatly impact the clarity and complexion of your skin. While the term “pizza face” sounds a bit harsh, it’s not too far off from the truth. If you have a diet full of toxic junk foods, you might be wearing the results on your skin. What you eat and drink really can show on the outside in more than one way.

What is To Blame?

While there are many foods that can negatively impact your skin, sugar is the number one culprit. Sugar laden food products can aid in the formation of wrinkles, acne, and cellulite. In addition, sugar sends your hormones all out of whack, spikes your blood sugar levels, and dehydrates your skin.

Bad Food for your Skin List:

Consider cutting these highly refined foods from your diet, most of which contain high amounts of sugar or ingredients that act similarly to sugar in the body:

  • Soda
  • Pretzels
  • Chips
  • Bread
  • Pasta
  • Crackers
  • Cereal
  • Candy
  • Baked Treats


Good Food for your Skin List:

There are plenty of yummy and delicious, healthy foods that will do wonders for your skin! Add these into your diet to help you get glowing skin:

  • Blueberries
  • Walnuts
  • Watercress 
  • Wild Salmon
  • Spinach
  • Oysters
  • Tomatoes
  • Ginger
  • Turmeric


Eat a Rainbow of Colours:

If you struggle with acne, ensure you’re eating all your vegetables in the colours of the rainbow.

Chowing down on colourful veggies means you’re getting a variety of phytonutrients. Phytonutrients are natural active compounds found in plants which are considered really beneficial for our health, and yes, our skin too!
In particular, Beta-carotene is the primary phytonutrient most important for skin health. It is also known as “provitamin A” because it’s converted into vitamin A in the body. So where can you find the most beta-carotene in food today? Well, just watch for colours. Beta-carotene causes the orange and yellow coloration in fruits and vegetables. It is also found in some green and red produce items, but not as concentrated.

Top Beta-Carotene Containing Foods:

  • Sweet Potatoes
  • Carrots
  • Dark Green Leafy Vegetables
  • Butternut Squash
  • (Check out my Deconstructed Onion Butternut Squash Soup Recipe here)

  • Cantaloupe Melon 
  • Sweet Red Peppers
  • Romaine Lettuce 
  • Broccoli
  • Peas



Your diet should also be full of healthy fats specifically Omega-3s from WILD fish. Unfortunately in our world today, our waters are so over polluted with toxins and heavy metals that sometimes eating seafood can do more harm than good. This is why it is extra important to be informed about where your seafood comes from before consuming it. If you are unable to source high quality, wild fish, I recommend supplementing your diet with fish oil capsules or krill oil. Omega-3 fats are super anti-inflammatory which means they are especially great for skin conditions that deal with a lot of inflammation like acne, eczema and rosacea.

Drink Plenty of Water

Keeping your body hydrated will in turn keep your skin radiant and glowing. Did you know that your skin is composed of 70% water? Drink plenty of filtered water daily. You can mix up your water intake by drinking herbal teas and veggie-based juices/smoothies. Try whipping up a green juice or smoothie with some of the foods mentioned above.
If you are looking for a skin boosting recipe, warm up with Deconstructed Onion Butternut Squash Soup, it’s loaded with beta-carotene and absolutely delicious.

Other Culprits to Consider

Most skin issues are more than just skin deep. If your diet isn’t in need of an overhaul, there’s likely an even deeper root cause provoking your skin issues. A food allergy, stress, fluctuating blood sugar levels, hormonal imbalance, or an unhealthy gut could be to blame. Many of these issues are connected and are catalysts for other problems to arise and wreak havoc on your skin. Proper skin care takes a total approach. It’s not just about making sure you wash your face daily, but taking care of your entire body and striving for total wellness both inside and out.
Interested in working together to create a personalized skin protocol made specifically for you? Click here to find out if we are a good match.
Please don’t forget to share some of your favourite tips for naturally glowing skin below in my comments section, I would LOVE to hear from you.
Cheers & Namaste,

P.S. For more tips on improving your skin health – sign-up to join my club!

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