The Best Foods to Eat for Clear Skin in 2025: A Dermatology-Backed Diet
While working with a dermatologist to develop a good skin care routine can help you achieve a clear, radiant complexion, it’s only one part of the equation. Your nutrition is equally important. For more information, book a consultation with Berman Skin Institute to get personalized skin care advice for your needs.
The Science Behind Diet and Skin Health
The foods we eat are often the main delivery system for the nutrients the body needs to fight against infection, inflammation and environmental factors that can wreak havoc on unprotected skin. Balanced nutrient consumption is also critical for promoting cellular generation for a smooth and resilient complexion.
Give your skin the tools it needs to look and feel its best by prioritizing the following in your diet:
Vitamin A
You’ve likely heard about the benefits of retinol products for various skin conditions — that’s because retinol and retinoids are one form of vitamin A. Vitamin A protects skin from sun damage, limits the development of some types of acne, and supports collagen and elastin. It’s also been linked to a reduction in fine line wrinkles and hyperpigmentation.
Common sources of dietary vitamin A include:
- Liver
- Fish
- Eggs
- Dairy products
- Orange and yellow vegetables
- Leafy greens
- Tomatoes
- Some types of fungi
Beta-carotene, a form of vitamin A, is especially good for your skin because of its anti-acne properties and association with collagen production, cellular regeneration and better skin texture overall.
Vitamin E
Vitamin E is a staple in skin care for good reason. It helps protect your epidermis and dermis layers from oxidative stress and is rich in antioxidant properties. It might even help improve elasticity, hydration, firmness and softness.
Dietary vitamin E typically comes from:
- Nuts
- Seeds
- Vegetable oils
- Leafy greens
- Soybeans
Vitamin C
Vitamin C acts as an antioxidant and sun protectant for the skin. Insufficient vitamin C in the diet has been linked with skin thickening and poor wound healing. For these reasons, some of the best foods to eat for clear skin are those with high levels of vitamin C, including:
- Citrus fruits
- Tomatoes
- Potatoes
- Red and green peppers
- Kiwi
- Broccoli
- Strawberries
Vitamin D
Healthy levels of vitamin D are critical for avoiding or managing certain skin conditions, like psoriasis and atopic dermatitis. While it’s a common ingredient in topical serums and creams, you’ll also find it in these foods:
- Fatty fish, like salmon, tuna and trout
- Some types of mushrooms
- Animal-based foods, including eggs and cheese
Omega-3 Fatty Acids
Omega-3 fatty acids are nutritional superheroes, aiding in everything from managing and alleviating inflammation to relieving skin dryness and irritation. Too few omega-3s could delay skin wound healing.
The following foods are a good source of this nutrient:
- Fish, including salmon and sardines
- Flaxseed and flaxseed oil
- Walnuts
Silicon
If your goal is to improve your skin’s texture and appearance, the mineral silicon is associated with collagen and elastin. Even small amounts could be beneficial. Make sure your diet includes:
- Barley, oat, wheat and rice bran cereals
- Apples
- Bananas
- Carrots
- Green beans
Polyphenols
Polyphenols comprise thousands of different plant-derived phytonutrients that play an essential role in healthy, resilient skin. They can be antimicrobial and often reduce oxidative skin damage. They are also linked with wrinkle prevention.
Of the five main categories of polyphenols, flavonoids are the largest. Quercetin, a type of flavonoid, is useful for healing scars, treating atopic dermatitis and managing skin inflammation. It even helps protect against photoaging, a type of sun-related damage associated with premature skin aging.
Dietary sources of polyphenols include:
- Onions
- Capers
- Grapes
- Berries
- Peanuts
- Apples
- Pears
- Whole grains
- Olive oil
The 7 Top Foods for Clear Skin in 2025
The following seven foods are leading the way in nutrient-focused skin care this year:
1. Soybean
Soybean and soybean oil consumption have been associated with less acne and a decrease in fine wrinkles. They are also a good source of hydration for the skin.
2. Nuts
Nuts are an important part of an anti-acne diet. Almonds have also been linked with a decrease in wrinkle width and severity in some studies. They’re also full of nutrients that help protect skin from some oxidants.
3. Cocoa
Minimally processed cocoa is one of the best foods to eat for healthy skin because it has high levels of flavanols, which are often linked with:
- Improved skin elasticity.
- Reduced skin roughness.
- Protective antioxidants.
Certain sources of cocoa can deliver that hard-to-capture radiance that healthy skin is known for because it causes short-term spikes in dermis blood flow and oxygen saturation.
4. Turmeric
Those prone to developing acne might benefit from adding more turmeric to their diets. As a source of curcumin, it has anti-inflammatory characteristics that support calmer skin.
5. Vegetables
Vegetables are the backbone of good health, and the skin is no exception. Many veggies are considered “functional foods” as they can serve a dual purpose — nourishing your body while promoting healthier skin. They’re a leading source of carotenoids, which promote radiance and even skin coloration. Some of the top vegetable sources of skin-loving nutrients include:
- Curly kale: All leafy greens can be good for your skin, but curly kale is especially beneficial. Stir-frying or steaming it — which retains more of those key nutrients than boiling — may help improve elasticity and collagen while decreasing inflammation.
- Bell peppers: Orange bell peppers are rich in beta-carotene, silicon and vitamin C, while green and yellow varieties have been associated with fewer wrinkles. Bell peppers are also very hydrating.
- Parsley: This culinary herb tastes great on pasta dishes and mixed with salads, and it’s high in most key vitamins that support clear, healthy skin.
- Carrots: Carrots may help protect your skin against photoaging. They’re also rich in essential nutrients.
6. Fermented Dairy Products
Fermented dairy products, like yogurt and kefir, are packed with good-for-you ingredients that make them some of the best foods to eat that are good for your skin. They are a good source of probiotics and prebiotics, which help maintain a hydrated skin barrier. Some evidence even suggests a relationship between fermented dairy foods, reduced wrinkles and better skin clarity overall.
7. Salmon
Salmon is a great source of many skin-positive nutrients, including vitamins A, D and E. It’s also a leading source of omega-3 fatty acids, which have been shown to be beneficial for reducing inflammation associated with psoriasis and dermatitis.
Foods to Avoid for Clear Skin
Everyone’s skin has different needs. If you have specific skin care goals, a dermatologist will work with you to develop a customized regimen. Those prone to breakouts or flare-ups should keep track of which foods and beverages trigger a reaction. Some common ones include:
- Sugar: Sugar, one of the top reported triggers for psoriasis, has also been linked with acne.
- Dairy: While some dairy can be a good source of vitamin A, it may also trigger psoriasis and other dermatological flare-ups because of the growth hormones and steroids some types contain.
- Alcohol: Alcohol can exacerbate skin inflammation and lead to dryness caused by dehydration.
- Refined grains: People with diets that contain mostly refined grains may be more prone to developing wrinkles or triggering a breakout of acne.
Take the Next Step Toward Clear, Radiant Skin
Great skin starts in the kitchen, but it doesn’t stop there. Working with a dermatologist is the best way to ensure your skin gets exactly what it needs to look its best. Berman Skin Institute specializes in both medical and cosmetic dermatology throughout Northern California, and we’re ready to help you find the treatment, regimen or service to help you reach your skin care goals. Find a location near you to get started.
