We know that clear, glowing skin isn’t just about what you put on your face, it’s about what’s on your plate, too. From antioxidant-packed fruits to healthy fats that boost hydration, just a few smart swaps in your daily diet can bring out that glow from within.
PhD-qualified women’s nutritionist and co-founder of Greenher, Dr Bonnie Brammall told WHO how to eat your way to clearer, brighter skin, and you can bet we took notes.
What foods are best to eat for clearer skin?
Right off the bat, Dr Brammall championed zinc-rich foods.
“The foods that support clear skin are the ones working from the inside out, and that really comes down to nutrients rather than any single superfood,” she explains to WHO.
“Zinc is probably the most underrated. It plays a key role in skin cell renewal and keeping inflammation in check, and most women aren’t getting enough of it. You’ll find it in foods like oysters, pumpkin seeds, beef and chickpeas.”
She also emphasises the importance of consistency when it comes to key vitamins.
“Vitamin C-rich foods like kakadu plum, capsicum, kiwi and strawberries are essential because your skin uses vitamin C to build collagen, and it can’t store it, so you need it regularly,” she explains.
“Selenium is another one worth paying attention to, just two Brazil nuts a day is genuinely enough,” she adds.
Ultimately, she says, it’s about balance over quick fixes: “Colour, variety and consistency are the real answer, there’s no one magic food.”
Is any one food “terrible” for your skin?
Sorry to tell you what you already know, but sugar isn’t helping our skin.
“If I had to pick one, I’d say sugar, and not because it’s evil, but because most of us are eating far more of it than we realise,” says Dr Brammall. “When your blood sugar spikes regularly, your skin tends to pay for it; more oil, more inflammation, more breakouts.”
“It’s not about cutting it out completely, it’s about how often it’s happening. Daily spikes add up,” she explains. “A practical place to start is reading labels on foods you wouldn’t expect, like sauces, dressings and flavoured yoghurts; the hidden sugar is usually where it’s coming from.”
Does cutting out dairy solve the majority of skin problems?
Yes and no!
“For some people, it genuinely helps,” says Dr Bonnie Brammall. “Dairy can be a real trigger, particularly for acne-prone skin. Cow’s milk naturally contains hormonal compounds that can signal your skin to produce more oil, which can lead to more breakouts.”
“But it’s not a universal fix,” she adds. “If you suspect it might be an issue for you, it’s worth cutting it out properly for four to six weeks and seeing what happens.”
What are your dos and don’ts for using food to clear skin?
If you need a cheatsheet, look no further.
“Do prioritise nutrients like zinc, vitamin C, selenium and biotin consistently; not just when your skin is flaring,” says Dr Brammall.
“These support the skin barrier and help your body build collagen, and they work cumulatively. Practically, that might look like adding pumpkin seeds to your breakfast, having a kiwi as a snack, eating two Brazil nuts a day, and including eggs a few times a week for biotin.”
“It’s also important to eat enough,” she adds. “Restrictive eating can tank your nutrient intake, and your skin will show it. And hydration really does matter for healthy skin cell turnover.”
At the same time, she cautions against quick fixes: “Don’t expect overnight results from food changes, and don’t swap one restrictive label for another; gluten-free junk food is still junk food. And don’t underestimate the gut-skin connection, the two are more linked than most people realise.”
How long does it take for “good” food to clear your skin?
“Bad food tends to show up fast because it’s triggering an immediate response,” says Dr Brammall. “Your skin can react within a day or two.”
“Good nutrition works differently,” she explains. “You’re building up the skin barrier, supporting cell turnover and filling nutrient gaps, and that takes time. You’re looking at a minimum of four to six weeks of consistent change before you’d expect to see a real difference, and closer to three months for the full picture. Consistency is everything.”
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