The Diet for Glowing Skin
Discover the diet for clear skin. Vitamin A, C, zinc, omega-3s and hydration. What foods to avoid? Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 25 years old, 132 lbs
Active woman, 25 years old, 132 lbs
Sedentary man, 25 years old, 165 lbs
Active man, 25 years old, 165 lbs
Skin: a reflection of your diet
Skin is the body's largest organ and constantly renews itself. What you eat directly influences its health, glow, and aging. A balanced diet provides essential nutrients for collagen production, hydration, and protection against oxidative damage.
Star vitamins for skin
Vitamin A (sweet potato, carrots, liver) promotes cellular renewal. Vitamin C (citrus, peppers, kiwi) is essential for collagen synthesis. Vitamin E (almonds, olive oil) protects against free radicals. Zinc (oysters, pumpkin seeds) aids healing.
Hydration: the foundation of beautiful skin
Well-hydrated skin is more supple, more radiant, and ages better. Drink 1.5 to 2L (50-70 oz) of water per day. Water-rich foods (cucumber, watermelon, tomatoes) also contribute. Limit alcohol and coffee which dehydrate.
Omega-3s against inflammation
Omega-3s from fatty fish reduce skin inflammation, improve skin elasticity, and protect against UV damage. Aim for 2-3 servings of fatty fish per week or plant sources (flax, chia, walnuts).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Diet for Clear Skin
Important: This information is for educational purposes only. For persistent skin problems (severe acne, eczema, psoriasis), consult a dermatologist.
Diet plays a crucial role in your skin’s health. This guide helps you identify essential nutrients and eating habits for glowing skin.
Essential Nutrients for Skin
Vitamin A (beta-carotene)
Essential for cellular renewal:
- Sweet potato: 1 serving = 400% of daily needs
- Carrots: raw or cooked
- Spinach and kale
- Mango and cantaloupe
Vitamin C
Essential for collagen synthesis:
- Red peppers: richer than oranges
- Kiwi: 1 kiwi = 100% of needs
- Citrus: oranges, lemons, grapefruits
- Strawberries and berries
Zinc
Important for healing and against acne:
- Oysters: #1 source of zinc
- Pumpkin seeds: healthy snack
- Lean red meat: in moderation
- Lentils and chickpeas
Omega-3s
Anti-inflammatory and hydrating:
- Wild salmon: 2-3 times/week
- Mackerel and sardines
- Flaxseeds: ground preferably
- Walnuts
Habits for Glowing Skin
- Hydration: 8 glasses of water per day minimum
- Sleep: 7-9h for cellular regeneration
- Antioxidants: colorful fruits and vegetables
- Limit: sugar, alcohol, processed foods
Foods to Moderate
- Refined sugars: accelerate aging (glycation)
- Dairy products: may worsen acne in some
- Fried foods: promote inflammation
- Alcohol: dehydrates and dilates blood vessels
Why Voical Can Help You
With Voical, track your intake of vitamins A, C, zinc, and omega-3s. Identify if certain foods affect your skin by correlating your diet with your skin’s condition.