What are the best vegetables for achieving clear skin?

From the Guidelines

For clear skin, the best vegetables to include in your diet are leafy greens, orange vegetables, cruciferous vegetables, bell peppers, and tomatoes, as they are rich in skin-supporting nutrients like vitamins A, C, and E, and antioxidants. These vegetables have been associated with a lower risk of chronic diseases, such as cardiovascular disease and cancer, which can also impact skin health 1. The American Cancer Society recommends eating at least five servings of vegetables and fruits daily, with an emphasis on deeply colored vegetables and fruits, such as spinach, carrots, and tomatoes 1. While there is limited evidence on the specific role of diet in acne management, some studies suggest that a high glycemic index diet and dairy consumption may influence acne development 1.

To incorporate these vegetables into your routine, aim for 5-7 servings daily, with at least one serving from each category. For best results, eat them raw or lightly steamed to preserve nutrients, and pair with healthy fats like olive oil or avocado to enhance absorption of fat-soluble vitamins. Consistency is key—it typically takes 4-6 weeks of regular consumption to notice improvements in skin clarity and texture.

Some key points to consider:

• Leafy greens, such as spinach and kale, are rich in vitamins A, C, and E, and antioxidants, which can help regulate cell production, reduce oil, and combat skin damage.
• Orange vegetables, such as carrots and sweet potatoes, are high in vitamin A, which can help regulate cell production and reduce oil.
• Cruciferous vegetables, such as broccoli and cauliflower, contain antioxidants and other nutrients that can help protect the skin from damage.
• Bell peppers and tomatoes are rich in vitamin C, which can help boost collagen production and fight free radicals.
• Eating a variety of vegetables and fruits can help ensure that you are getting a range of skin-supporting nutrients.

From the Research

Best Vegetables for Clear Skin

To achieve clear skin, it's essential to consume a diet rich in antioxidants, including vitamins C and E, and beta-carotene. The following vegetables are high in these antioxidants:

• Leafy green vegetables like spinach and kale, which are rich in vitamins C and E, and beta-carotene 2
• Carrots, which are high in beta-carotene, a precursor to vitamin A 3, 4
• Sweet potatoes, which are rich in vitamin A and beta-carotene 3, 4
• Tomatoes, which are high in vitamin C and lycopene, an antioxidant that can help protect the skin from damage 2, 4

Antioxidant Functions

Antioxidants like vitamins C and E, and beta-carotene play a crucial role in protecting the skin from damage caused by free radicals. They can help to:

• Reduce inflammation and oxidative stress 4, 5
• Protect the skin from damage caused by UV radiation 3, 4
• Improve skin elasticity and firmness 2, 4

Dietary Recommendations

A diet rich in fruits and vegetables can provide adequate amounts of antioxidants for clear skin. The following dietary recommendations can be made:

• Consume at least 5 servings of fruits and vegetables per day 2, 3
• Include a variety of colorful vegetables in your diet to ensure adequate intake of different antioxidants 4, 5
• Consider taking supplements if you are unable to get enough antioxidants from your diet alone 6, 3