You’ve heard it before: You are what you eat. So make nutrition your most powerful beauty product with our clear skin diet, just in time for Spring! Because after all, your best complexion really does depends on what you do- and don’t- eat.

Say No To Refined Carbs

Refined carbs are problematic for healthy skin because the blood sugar spike you get after eating them interferes with skin’s ability to form new collagen and elastic issue. This is because foods high in sugar break down into glucose, which then attaches themselves to the elastin fibers in your skin, making them less flexible. Refined carbs are also the leading dietary contributors to acne because they elevate levels of the hormone growth factor1, which causes an increase in oil production, plugging follicles. Are you looking for firmer, younger looking skin, or skin that is clear of acne? Then avoid foods such as white bread, french fries, chips, and sugary snacks and opt instead for low-glycemic vegetables, fruits, and whole grains.

Eat the alphabet

Foods with vitamins A, C, and E can help fight free radical damage and even wrinkles by replenish skin’s natural reserves. A diet of antioxidant-rich produce (like tomatoes and sweet potatoes), anti-inflammatory fish, and healthy fats can also protect skin against cancer-causing UV damage. So what antioxidant-laden foods should you eat? Think citrus fruits, peppers, strawberries, kiwis, and broccoli. If you have a sweet tooth, the cocoa flavanols in dark chocolate are a great source of antioxidants as well!

Protein for Pretty Skin

Since Boulder is such an active town, you probably already know that the amino acids from protein is essential as the building blocks of our bodies. The same applies for skin- protein helps build collagen and is therefore essential for cell turnover and keeping skin healthy. However, there’s no need to go on a paleo diet just yet. Turns out .5 grams of protein daily for each pound of body weight is enough to keep the skin of an active person looking great (that’s 65 grams/day for a 130 lb woman). If you want to go the extra mile, focus on proteins like fish and walnuts, which contain omega-3 fatty acids and have an anti-inflammatory effect on the body and skin.

Balance it out

So which diet should you follow for clear, healthy skin? Simply put, a well balanced one filled with fish, produce, whole grains, healthy fats and short on refined carbs. If you have sensitive skin, probiotics are also a great tool to heal and calm skin. And we can’t forget one of the MOST important ingredients for healthy skin: water! It is crucial for proper skin cell functioning, helping turn over new cells, create collagen, and repairing damage. So no excuses- bottoms up!