Top 10 Acne Fighting Foods

You are what you eat, isn’t it? But, it’s crazy to believe that eating pizzas, chocolates and other junk food items gives you acne! No doubt, these foods contribute to acne flare-ups but there are many other factors like hormones, genes, skin type, environmental impact and your skincare routine that could give you the zits.  Interestingly, as certain foods contribute to flare ups, there are some food pyramid items that help fight acne.

Here are 10 acne fighting foods that can give you clearer skin:

  1.  Omega 3 fatty acids – Salmon, Flax seed, Walnuts: Omega 3 fatty acids are considered wondrous for the skin. These help in keeping skin inflammation at bay and keep acne under control. Two servings of fatty fish such as salmon, mackerel or sardines a week or a tablespoon of flaxseed or walnuts in your salads and smoothies can up your Omega power.
  2.  Foods rich in selenium – Brazil nuts, Onion, Garlic, Whole grains: Brazil nuts are the perfect source of selenium which is a very powerful antioxidant. It helps in controlling acne and preserves the skin’s elasticity. It also reduces inflammatory damage to the skin. One Brazil nut a day is power packed for a days’ supply of selenium. Follow selenium intake with Vitamin A and E to pack in more acne fighting punch.
  3. Foods rich in Vitamin C – Melons, Oranges, and Tomatoes: Add enough Vitamin C to your diet to boost your immune system and strengthen your cell walls. Though these foods will not directly impact acne they will definitely help in protecting your skin from acne scarring. The bioflavonoids coming from this vitamin C source are natural anti inflammatories and enhance Vitamin C’s healing power.
  4. Foods rich in Vitamin E – Almonds, Leafy greens, Eggs: Vitamin E is an antioxidant that helps the skin to heal from acne damage and scarring. However, if you are on a low fat diet it might not be easy to source the requisite amount of Vitamin E. Try minimally processed oils such as canola oil to get the requisite dose of Vitamin E. An ounce of almonds, spinach drizzled with a tablespoon of olive oil or an egg daily can give you the required Vitamin E.
  5. Foods high in water content – Watermelons, Cucumbers, Parsley: If you are suffering from acne you will always be advised to up your water intake. Foods that have a high water content such as cucumbers, watermelons, parsley, romaine lettuce, cabbage help in keeping your system free from toxins. Eat your water and get clear skin!
  6. Foods rich in beta carotene – Carrots, Bell peppers, Cantaloupes, Sweet potatoes: Foods such as carrots, cantaloupes, sweet potatoes and other yellow, orange and red fruits and vegetables are very high in beta carotene. Beta carotene converts to Vitamin A in the body and enhances the benefits of selenium to the skin. Aim to introduce at least ½ a cup of yellow or red fruits and veggies to your daily diet.
  7. Foods high in magnesium: Foods high in magnesium such as bananas, artichokes, buckwheat, oats, brown rice, figs are great acne fighters since magnesium helps to balance the acne inducing hormones.
  8. Green tea: Polyphenols and flavonols contained in green tea are very powerful antioxidants that help in reducing oxidation damage caused by free radicals. Green tea consumption inhibits bacterial colonization, contains hormonal activity and sooths inflammation.
  9. Watch the sodium: Iodized salt and other strong sources of iodine for some reason cause acne to flare up. Watch out for your sodium intake in processed or prepared food. Skip to sea salt since it has a lower iodine content.
  10. Black out the white stuff: When you want to scale off acne then scale off the white stuff. White bread, white rice, white refined flour, French fries, mashed potatoes and other refined stuff made from sugar are seriously off limits. Blood sugar causes insulin to spike which in turn causes acne flare ups.

I understand the strife and pain we all go through with zits and pimples. We just don’t like one popping-up! Integrate these 10 foods in your diet to stay healthy, vibrant and skin healthy- heal yourself with the right food.

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There are 11 comments

  1. Anonymous

    hello sir i am suffering with very serious acne…. its all over my face dont know why its not getting controlled,,,…. its from last 2-3 months.,…. there are white pop ups on all over my face, can you please tell me how to get rid of it, if you know how to reduce it..

    I will be very Thank-full to you…

  2. mySkin Inc.

    Have you signed up on the site- Its free. After signing up you need to do a simple skin assessment. You will be recommended products that should work for your acne.
    You may need to use benzoic acid/ salilcylic acid containing skincare products. Also few changes in lifestyle will help you get rid of acne.
    Remember- don’t pick on those zits, else they will spread and intensify more.
    Let me know how I could help.

  3. Guest

    There is some conflicting information regarding food and acne. For example, certain foods with relatively high glycemic load would raise insulin levels and cause or promote insulin resistance if taken a lot over a relatively long time. Insulin resistance then disturbs hormones and causes acne to flare up. Also, there have been reports of nightshade vegetables making acne worse.

  4. Maria Samarina

    There are many advices you can read and hear. The problem that they are generic and not always will help YOUR case. Many advices are actually incredibly harmful! Now you can have your dedicated dermatologist that will support you till you get perfect glowing skin. We invite you to sign up for our Acne-free Bootcamp with dermatologists, nutritionists, skincare specialists for $49 month. It will be a Life-changing experience. Register now:

  5. ronald mitchell

    It isn’t breaking news that acne scars can be rather unsightly and
    embarrassing. They are generally caused by severe acne that may or may
    not still be plaguing you. The bottom line is, living with acne scars is
    not fun, and if anything could be done about it, most people would jump
    on the opportunity to jump on this opportunity immediately. The thing
    is, not all acne scars are created equal, and not all treatment options
    are viable for each type of acne scar.

  6. Samuel

    Quite interesting articles to read on acne problems.
    I had a terrible bout of acne almost all of my adolescent years up to my late thirties which took me through all sort of specialist treatments without solving my problem.
    Even there was a time i was on antibiotics for three years running without tangible results.
    Until i start using this natural acne cream called BROBAN anti inflammatory cream.
    Now i have got my life back; i have got my face back & can walk and look into people’s eyes and not look down with shame.
    I encourage you guys to give it a shot; you won’t be disappointed.
    The link to buying online:

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