Foods That Clears Skin

Your skin helps protect your body from toxins and illnesses and often plays a valued role in appearance. Many factors contribute to your skin's condition, including genetics, personal hygiene and whether you protect your skin from the sun, smoke or drink alcohol excessively. Your diet also plays an important role, according to the American Skin Association. Aim for a balanced diet, based upon nutritious foods. For best results, seek specified guidance from your dietitian or dermatologist.

Fruits and Vegetables

Fruits and vegetables are prime sources of antioxidants, such as A vitamins, which help your body protect itself from infections and disease. According to the University of Maryland Medical Center, vitamin A contains properties identical to those of retinoid medications -- drugs often used to treat acne. Fruits and vegetables particularly rich in vitamin A and other valuable nutrients include apricots, tangerines, cantaloupe, papaya, mango, carrots, spinach, kale, mustard greens, broccoli, yams, pumpkin and butternut squash. Aim for a colorful variety of fruits and vegetables for the broadest nutritional benefits.

Legumes

Legumes, such as beans, lentils and split peas, provide rich amounts of fiber, protein and macronutrients, including vitamins B-1 and B-6. Vitamins B-1 and B-6 may help prevent skin conditions and cracked skin around your lips, mouth and nose, according to the American Skin Association. As low-glycemic foods, meaning they have a mild impact on your blood sugar levels, legumes may also help normalize your hormone levels -- a potentially important aspect of managing acne. Healthy dishes made with legumes include low-fat vegetarian chili, split pea or lentil soup, hummus and edamame -- steamed soybeans.

Nuts and Seeds

Nuts and seeds provide protein, protective nutrients such as iron and zinc, and heart-healthy fats. Dermatologist Dr. Nicholas Perricone recommends cutting back on saturated fat sources, such as butter, margarine and high-fat cheese, and consuming more nuts and seeds for clearer, healthier skin. In his book, "The Clear Skin Prescription: The Perricone Program to Eliminate Problem Skin," he lists almonds, hazelnuts, macadamia nuts, pumpkin seeds, flaxseed and sunflower seeds as particularly beneficial varieties. Try topping whole-grain bread or crackers with nut butters, such as peanut or almond butter, for similar benefits.

Fatty Fish

Fatty fish, also called oily or cold-water fish, provides heart-healthy alternatives to less-healthy protein sources, such as fatty meats. As top sources of omega-3 fatty acids, fatty fish can help reduce inflammation in your skin follicles and lead to fewer acne symptoms, says Perricone. Fish particularly high in omega-3 fat content include salmon, albacore tuna, halibut, mackerel, flounder, lake trout and sardines. Use low-fat cooking methods, such as baking, broiling and steaming, most often.