Nutrition is key when it comes to healthy skin.

It’s no coincidence that severe cases of adult acne are on the rise, along with the prevalence of a sugar and fat-filled Western diet.

Sugar is one of the biggest culprits. We know that consuming excessive amount of sugar plays a role in diabetes and obesity.

Sugar causes inflammation in the body and leads to skin breakouts, redness, and irritation.

The first step to clearer skin is dramatically cutting down on the sugar. An article in the Washington Post shares which foods are best for clear skin.

Here are the best foods to eat for clearer skin:

For example, she says, nuts and dark green leafy vegetables are full of zinc. Kale is good for vitamins A and C. And sunflower seeds and almonds are packed with Vitamin E.

Nuts also provide healthful fats and proteins — another important aspect of healthy skin, says Alan Dattner, a New York dermatologist and owner of

“For example, omega-3 fatty acids, which are found in wild salmon, help support healthy cell membranes,” says Dattner, who has been treating skin conditions with holistic therapies, including nutrition counseling, for 30 years.

McCusker also suggests grass-fed beef, fish oil and flaxseed for healthful fats and proteins.

It’s also important to drink plenty of water and exercise daily.

Don’t expect changes right away, but be consistent with your healthy choices and you’ll begin to see a change over time. You can read the full article here.