diet:: 7 super clean foods that will transform your skin.

By Karah McLaren

Good skin comes from the inside.  Products can be helpful, but your skin is a reflexion of what is going on inside your body.  Adding these foods regularly into your diet may help promote healthy, glowing skin, by providing plenty of essential nutrients needed for overall skin health. 


Oily fish

Oily fish such as salmon, mackerel and herring are rich in omega 3 essential fatty acids. This may not be news to you but including oily fish in your diet is so vital for helping to improve skin health, whether you have oily, acne prone skin or sensitive dry itchy skin.  If you’re not getting enough good fats in your diet then your skin is going to suffer.  

Omega 3’s found in these oily fish are vital for keeping your skin hydrated, prevents your skin from sunburn (yep you heard me!), keeps your sebum (the oil of your skin) healthy preventing it from blocking the pores of the skin, as well as being a general anti-inflammatory to the skin.

Including 2-3 serves of these types of fish weekly is recommended, and remember the oilier the fish, the better it is for you!


Coconut water

Making sure you are drinking enough is so important for skin health, but have you consider including coconut water into your daily hydration tally? 

Coconut water is in electrolytes such as calcium, sodium, magnesium and potassium.  These electrolytes are important because they help push the fluid that you are consuming into the cells of your body.  Drinking plenty of water will help to keep your skin hydrated and supple, as well as being a natural cleanser.  The more water you drink the easier your body is able to flush any toxins from your system.  If your body is unable to flush these toxins away they will often be pushed out through the skin.  


Gubinge powder/kakadu plum

Kakadu plum is a bush food sourced from the Kimberley in the Northern Territory.  It is one of the highest vitamin C foods and is packed with other phytonutrients, helping the absorption of vitamin C and enhances its antioxidant value.  Vitamin C is important for any connective tissue integrity and skin healing.  It helps to maintain the elasticity of the skin and is a potent antioxidant, helping to repair the skin from the inside out. 


Green tea

Green tea contains a powerful antioxidant Epigallocatechin Gallate (EGCG).   It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants.  

Antioxidants are so important for skin health in the present day, but in particular long-term for their anti-ageing effects.  

Antioxidants vital for skin healing, so if you suffer from skin conditions like eczema or acne these antioxidants will be doubly beneficial.  The antioxidants in green tea are fantastic for preventing the effects of ageing, by protecting against free radical damage and DNA damage.  


You will find antioxidants in abundance in fresh fruit and veggies.  I must stress the fresh part, as when these foods are cooked they lose a large number of their antioxidants.   Having a diet full of colour and fresh fruit and vegetables will ensure you are getting lots of these amazing nutrients.  



Beetroot: blood and liver cleanser

People love doing a detox.  But what I find more effective is doing a gentle cleanse on a regular basis through the foods we eat.  Beetroot is a fantastic cleanser, it cleanses the liver and the blood.  Including it roasted or freshly grated in a salad, or in juice form, beetroot is deliciously versatile vegetable that can help your skin from all aspects of health.  

Including it regularly in your diet may assist the body to clear any toxins gently, helping the appearance of skin. 


Baby carrots

Beta-carotene is considered a provitamin because it converts to an active form of vitamin A called retinol, an essential nutrient that can benefit the skin. Human skin is susceptible to injury, disease and sun exposure that can accelerate ageing. Vitamin A can help in wound healing and skin cell turnover for healthier, glowing skin by enhancing immunity, strengthening tissue and moderating skin renewal. A well-regulated system of vitamin A storage, release and activation keeps these functions in check.

Dietary intake of carotenoids, including beta-carotene, has been shown to be beneficial to the skin. As skin is exposed to sunlight, the lipids, or fats, found within its layers are vulnerable to oxidation. This accelerates sagging and wrinkle formation. Carotenoids help delay the effects of sun-induced ageing by slowing down the effects of skin breakdown,



Spinach is packed with micronutrients, all of which are important for healthy skin and preventing the ageing process. Spinach in particular, is rich in folate, which helps to promote healthy cell turnover, protecting the skin from sun damage and other abrasive environmental factors that can contribute to ageing.  Spinach is also high in beta-carotene, again helping to promote healing of the skin, regulating sebum production and protective against ageing.  


Glowing Skin Smoothie


Handful of Spinach

1/2 an Avocado 

1 cup of coconut water

1/4 fresh beetroot, diced

2 baby carrots  

1 heaped teaspoon of Kakadu plum powder 

1 cup of frozen mango 


Blend on high and enjoy.




About the Author.

Karah McLaren is a qualified Naturopath from Geelong, Victoria.  She has multiple clinics around Geelong and the Bellarine Peninsula and sees a wide range of conditions including skin conditions such as acne, hormonal imbalances, IBS and other digestive conditions.  She loves using food as medicine, making dietary assessment a priority in consultations with clients. 

Visit Karah on her WebsiteFacebook,  and Instagram.