How To Eat For Bright, Beautiful & Clear Skin

Integrative & Functional Medicine Physician By Alejandra Carrasco, M.D.
Integrative & Functional Medicine Physician
Alejandra Carrasco, M.D., is an integrative and functional medicine physician, best-selling author of Bloom, and founder of Nourish Medicine, a root-cause resolution integrative and functional medicine practice in Austin, Texas. She received her medical degree from the University of Texas Health Science Center.

We're all taught that acne is something that happens to teenagers, but the truth is that many adults struggle with this, too.

And it’s frustrating!

The good news is that dietary changes can make a huge difference in your skin. However, for many, the challenge is committing to a long-term dietary approach before throwing in the towel and taking prescription medicine.

Could you say goodbye to milk, refined sugars, and high glycemic index foods to get clear skin?

The most common culprits in acne are dairy, refined sugar, and high glycemic index foods – basically the foods that make up our Standard American Diet (SAD), according to a recent paper published in Cutis.

Last year, German researchers found that populations who consume a Paleolithic diet with a low glycemic load don't have acne. (And in case you want another reason to eat more plants, this study even hypothesized the correlation between acne, diabetes, and cancer as they all hyperactivate the mTORC1 pathway.)

So what foods can we eat to promote bright, beautiful, and clear skin?

Well, a study published this summer suggests that acne-sufferers tend to have lower levels of Vitamin A, zinc, and Vitamin E in their blood compared to people with clear skin. Foods that are rich in these vitamins and minerals are going to support acne-free skin.

Eat these foods to support acne-free skin:

Vitamin A

  • Carrots
  • Sweet potatoes
  • Paprika
  • Butternut squash
  • Dark leafy greens
  • Cantaloupe

Vitamin E

  • Almonds
  • Olives
  • Pine nuts
  • Sunflower seeds
  • Dried apricots


  • Grassfed beef and lamb
  • Pumpkin seeds
  • Spinach
  • Mushrooms
  • Dark chocolate

Give your body a chance to heal itself by making lifestyle changes that support your long-term goals before you take prescription medications.

Eliminate dairy, refined sugars, and high glycemic index foods to combat acne, while at the same time creating a framework for optimal health and vitality with nourishing, whole foods.

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