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How to Eat Better to Improve a Man's Complexion

author image Nicole Carlin
Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.
How to Eat Better to Improve a Man's Complexion
A bowl of salad on a table. Photo Credit Elena_Danileiko/iStock/Getty Images

As a man, your skincare routine might consist of a quick, clean shave and then you’re out the door. But be aware that it is very common for men to experience complexion issues, such as wrinkles, acne, and dull, oily or dry skin. Kate Sommerville in “Complexion Perfection!” argues that glowing perfection comes from the inside out through a healthy diet. Several vitamins and minerals, like vitamin E and zinc, can make your manly visage look bright, clear and handsome at any age.

Step 1

Find out how many calories you should consume per day. Your skin is likely to look sallow and unhealthy if you are even slightly overweight. Figure out your daily caloric intake and stick to it. If you need to lose weight, subtracting 500 calories per day from your daily caloric intake will help you lose 1 lb. per week, as 3,500 calories equal 1 lb. of fat. To find out your ideal daily caloric intake, multiply your weight in pounds by 15 calories if you are moderately active; if you are moderately inactive, multiply your weight in pounds by 13 calories. For example, a man who exercises daily and weighs 175 lbs. should eat 2,625 calories.

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Step 2

Avoid sugary, fatty or greasy foods. These can wreak havoc on your complexion from the inside. You also run the risk of developing acne by inadvertently touching your face with greasy hands. Those greasy burgers and fries that you indulge in on Friday nights may be contributing to your outbreaks and oily skin.

Step 3

Stay hydrated throughout the day. A key component of a clear complexion is keeping yourself well-hydrated. That means drinking at least eight full glasses of water per day. Water hydrates the cells, allowing them to properly get rid of accumulated waste products in the skin cells.

Step 4

Eat a balanced, healthy diet that is chock-full of fruits, vegetables and good fats. Such a diet might include avocados, nuts, seeds, flaxseed oil and olive oil, for instance.

Step 5

Eat foods rich in omega-3 fatty acids such as flaxseeds and fish. Omega-3 fatty acids help unclog your pores and clear up acne.

Step 6

Consume foods that are high in zinc, such as pumpkin seeds, oysters and whole grains. Zinc is vital in the production of collagen and helps to plump up the skin, reducing the appearance of fine lines and wrinkles.

Step 7

Try adding more antioxidants to your diet like vitamin A, C, E and B-complex vitamins. Antioxidants destroy the free radicals responsible for aging skin and creating an unhealthy complexion. You can find antioxidants in a variety of foods, such as berries, tomatoes, sweet potatoes, peppers, cherries and Brazil nuts.

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