Clear Skin Starts In The Kitchen (Sorry, Not Sorry)

You Are What You Eat—And So Is Your Skin

Let’s be real—glowing skin isn’t just about what you put on your face. It’s about what you’re feeding it from the inside out. Your skin is your body’s biggest organ, and just like the rest of you, it thrives when it's nourished with the right nutrients (and gets a little moody when it’s not).

So if your skincare routine is on point but your skin still isn’t playing nice, your plate might be the place to look. Let’s dive into how proper nutrition can make your skin sparkle—and what foods might be sneakily sabotaging your glow.

The Skin-Loving Nutrients You Need

1. Omega-3 Fatty Acids
Think of omega-3s as skin's built-in chill pill. They help reduce inflammation, support your skin’s natural barrier, and keep it soft, supple, and hydrated.
🫶 Found in: salmon, flaxseeds, chia seeds, walnuts

2. Vitamin C
This antioxidant MVP helps fight free radicals, supports collagen production, and evens out your skin tone.
🍊 Found in: oranges, strawberries, kiwi, bell peppers, broccoli

3. Zinc
Zinc helps regulate oil production and boosts healing—so it’s a game-changer for acne-prone skin.
🥜 Found in: pumpkin seeds, chickpeas, cashews, lentils

4. Vitamin A
A must for cell turnover and repair, vitamin A helps smooth texture and keeps pores clear.
🥕 Found in: sweet potatoes, carrots, dark leafy greens, eggs

5. Water
Okay, not a nutrient—but hydration is non-negotiable. Skin that’s thirsty looks dull, feels tight, and is more prone to breakouts.
💧 Found in: you guessed it—plain ol’ water, plus cucumbers, watermelon, and other water-rich foods.

Foods That Might Be Breaking You Out (Sorry in Advance)

Let’s rip off the Band-Aid. Yes, some foods do trigger acne or inflammation in certain people. While everyone’s body is different, here are the usual suspects:

1. Dairy
For some, dairy (especially skim milk) can mess with hormones and trigger breakouts around the jawline and chin.
🧀 If you suspect it’s a culprit, try cutting back for a few weeks and see what happens.

2. Sugar & High-Glycemic Foods
Sugar spikes your insulin, which can lead to more oil production and clogged pores. This includes white bread, pastries, sodas, and anything that gives you a sugar rush and crash.
🍩 Basically, the stuff that tastes amazing but your skin side-eyes.

3. Greasy & Fried Foods
While grease doesn’t directly cause acne, fried foods can still lead to inflammation and contribute to sluggish digestion, which affects skin clarity.
🍟 Delicious? Yes. Skin-friendly? Not so much.

4. Whey Protein
Gym rats, take note: whey protein powders have been linked to acne in some people due to their effects on hormones.
💪 If you're breaking out post-workout, this might be worth investigating.

5. Excess Alcohol
Alcohol dehydrates your skin, disrupts your gut health, and inflames the heck out of your body. That post-wine glow? It’s a lie.
🍷 Keep it in balance and hydrate like your skin depends on it—because it does.

6. Eggs (Yes… Maybe.)

Eggs are a bit controversial in the acne world. While they’re packed with protein and skin-loving nutrients like biotin and vitamin D, some people are sensitive to the proteins found in egg whites, which can trigger inflammatory responses—including breakouts.

The culprit is usually albumin, a protein that, in sensitive individuals, may contribute to acne flare-ups or skin irritation. And if you’re already dealing with hormonal acne? Eggs might add fuel to the fire, especially when eaten in excess.

🍳 Pro tip: If you suspect eggs are messing with your skin, try cutting them out for 2–3 weeks and see if your complexion clears up. Everyone's skin is different—your face will let you know what's working and what’s not.

7. B Vitamins (Specifically B6 & B12)

B vitamins are essential for energy, metabolism, and overall skin health—but too much of a good thing? Sometimes not so great for your face.

High doses of B12, especially from supplements or injections, have been linked to acne flare-ups in some people. It’s thought that excess B12 can alter the skin’s microbiome, leading to inflammation and breakouts—most commonly around the cheeks and jawline. Similarly, too much B6 may also cause skin irritation in sensitive individuals.

💊 Pro tip: If you're taking a B-complex or energy shots and suddenly breaking out, try dialing it back or spacing it out. As always, balance is key—and what your body doesn’t need might just end up showing up on your skin.

Final Thoughts: Feed Your Skin Like You Love It

Your skin isn’t just here to look pretty—it’s here to protect you, regulate you, and reflect what’s happening inside. So while serums and facials (hi, I see you!) are amazing, real change starts in your kitchen.

Want help dialing in your skincare and your wellness habits? Book a treatment or consultation at Dew Skin & Wellness, and let’s get your glow right from the inside out.