5 Diet Tips to Reduce Skin Inflammation

A healthy outside starts from the inside. (Robert Urich) People tend to say, we are what we eat. Skin conditions such as redness, inflammation and acne can possibly be reduced through making some changes in our diet.

Skin inflammation is a natural process that helps your body heal and defend itself from further harm. Although, inflammation is harmful if it becomes chronic.  Generally, unhealthy eating habits, alcohol consumption or drinking sugary beverages are all associated with increased inflammation. There are a few diet adjustments that you can do to reduce inflammation and improve your overall skin health.

Here is a list of 5 types of food that you might want to add to your diet to reduce skin inflammation:

1. Cold-water fatty fish

Salmon, mackerel, tuna, herring and sardines contain high amounts of LC omega-3s. On the other hand, low-fat fish such as sea bass, tilapia and cod have lower levels of omega-3. However, more research is required in this subject, a diet rich in omega-3 fatty acids may decrease the level of inflammation and benefit your skin.

2. seeds

Seeds such as chia seeds, sunflower seeds, pumpkin seeds and flax seeds are all great for your skin. All these seeds are rich in protein. The healthy Omega 3 fatty acids in chia, flax and hemp seeds are effective against inflammation and acne. Among all positive effects of these seeds, pumpkin seeds and sunflower seeds are both rich in Vitamin E and magnesium as well.  Vitamin E helps the formation of moisture in your skin and magnesium reduces stress level.

3. celery juice

Celery is one of the most powerful anti-inflammatory foods, because it starves unproductive bacteria and viruses that are present in the body and flushes their toxins out of your body. Also, because celery is basically 95% water it can help to prevent dehydration. By hydrating your skin it can help you fight dryness,   getting wrinkles or breakouts. 

4. Green vegetables

Green vegetables such as spinach, kale, Brussels sprouts and asparagus are full of Vitamin E which is a natural antioxidant. Antioxidants are likely to reduce inflammation in the body.

5. blueberries

Blueberries are very high in antioxidants and fiber. Due to these, consuming blueberry regularly may help reduce acne-related skin inflammation and support your skin’s ability to fight inflammation related to eczema.



Everybody's body and skin is different. Adding some or all of the above mentioned types of food to your diet might not necessarily affect your skin the same way. Although, including these ingredients in you daily diet might be very effective to reduce inflammation in your skin due to the antioxidants, fibers and omega-3 fats.


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