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The 3 Best And Worst Foods For Your Skin

Written by Kerry Benjamin

The 3 Best And Worst Foods For Your Skin

Did you know that certain foods can actually inflame your skin, cause breakouts and lead to discoloration? My clients always ask what foods might be triggering their skin conditions so here is a list of foods I recommend as well as what to stay away from.

 3 Foods That Are Horrible For Your Skin 


Most of us take in far more than the recommend daily limit of 1,500 mg of sodium. This excess salt can dehydrate us while retaining fluid in the body causing unnecessary swelling and creating a puffy look on our skin, especially around the eyes and face. Instead of over-salting food I recommend using fresh herbs.


Sugar is a highly addictive substance and even consuming small amounts can create symptoms like mood swings, intense cravings and fatigue when we try to kick the habit. Sugar is also harmful for our skin because it spikes our blood sugar levels causing inflammation that can create breakouts and skin rashes. Also, when sugar does break down inside our bodies a process called  glycation is triggered which degrades the collagen and elastin in our skin and leads to wrinkles and premature aging.


Even if you opt for organic milk products they are still going to contain an average of 60 naturally occurring hormones as well as growth factors that will be absorbed into your bloodstream. These hormones can lead to acne, especially in women. Also, just like sugar, milk is a pro-inflammatory, which means it can accelerate the aging process.


What To Eat Instead

The good news is there are foods that can heal, brighten and even help transform the health of your skin. Here are a few of my favorites that my clients swear by too.

Nuts and Seeds

Nuts and seeds contain omega-3 essential fatty acids, which can hugely improve skin's texture and elasticity. Many nuts like walnuts are also loaded with copper, a mineral that helps boost our collagen production. I suggest snacking on a handful of nuts each day or adding seeds like chia or flax to items like salads or smoothies to keep your skin glowing.                                                   

Green & Yellow Veggies 

Carotenoids are your new best friend. These powerful antioxidants found in yellow and orange veggies are colorful plant pigments that many say can help prevent some forms of cancer. They can also decrease the skins’ sensitivity to the sun and in many vegetables they turn into vitamin A. The outer most layer of skin—the stratum corneum—is especially happy when we eat these veggies because it is great at absorbing carotenoids.

 Green Tea

Many of my clients are concerned with redness and anti-aging. Green tea combats both of these issues and is easy to find and fun to drink. It's also very high in antioxidants and is helpful in fighting inflammation.

About the Author


Kerry Benjamin, a licensed aesthetician, has over 12 years of experience. Kerry is the driving force behind StackedSkincare. As the company's CEO, Kerry has dedicated her career to revolutionizing skincare. Her innovative approach combines peels, serums, and specialized tools toeffectively address a wide range of skin concerns. CA LE license number Z98459.