By Frank Lucasale 
Your skin is a mirror of what’s happening inside your body—especially your gut and hormones. Topicals and treatments can help, but the real transformation comes from food. These seven dermatologist-approved, research-supported foods can help reduce inflammation, regulate oil, and promote glowing, clear skin naturally.
1. Fatty Fish (Like Salmon or Mackerel)
Rich in omega-3 fatty acids, salmon reduces skin inflammation, hydrates from within, and lowers the risk of acne flares.
How much to eat: 2 servings per week (3–4 oz cooked).
Why it works: Omega-3s improve the skin barrier and reduce inflammatory markers like IL-6 and TNF-α (American Journal of Clinical Nutrition, 2020).
2. Tomatoes
Packed with lycopene, a powerful antioxidant that protects against UV damage and collagen breakdown.
How much to eat: 1 medium tomato or ½ cup cooked per day.
Tip: Cooking tomatoes boosts lycopene availability by up to 30%.
3. Avocados
A natural source of vitamin E and monounsaturated fats, avocados help moisturize skin and protect against oxidative stress.
How much to eat: ½ avocado daily.
Bonus: Pair with greens for better absorption of skin-loving carotenoids.
4. Green Tea
Contains EGCG (epigallocatechin gallate), a plant compound that reduces sebum production and fights bacteria linked to acne.
How much to drink: 1–2 cups per day.
Research: A 12-week study in women showed 25–30% acne reduction after drinking green tea daily (Journal of Investigative Dermatology, 2016).
5. Sweet Potatoes
High in beta-carotene, which converts to vitamin A—essential for cell turnover and acne prevention.
How much to eat: ½ medium sweet potato, roasted or steamed, 3–4 times/week.
Tip: Avoid deep-fried versions, which can increase inflammation.
6. Walnuts
A perfect plant-based omega-3 source that also provides zinc and selenium—both linked to clearer skin.
How much to eat: 7–10 walnut halves (about a small handful) daily.
Why: Zinc helps control inflammation and bacterial activity in pores.
7. Plain Greek Yogurt
Fermented dairy (without added sugar) supports your gut microbiome, which in turn affects your skin’s clarity.
How much to eat: ½ cup daily.
Look for: “Live active cultures” on the label.