18 Best Foods For Acne And Which Foods To Avoid
This article is about the best foods for Acne you can eat to minimize the chance of developing this skin condition.
Acne is a skin condition that affects millions of people all over the world. It can be caused by a variety of factors, including genetics, hormones, and diet. While there are many different treatments for acne available, one of the most important things you can do to help clear your skin is to eat the right foods.
Certain foods are known to aggravate acne and should be avoided if you want clear skin. On the other hand, several foods have been shown to help improve acne symptoms. In this article, we will discuss the best foods for acne treatment as well as what foods to avoid.
What causes acne?
Before we dive into the best foods for acne, it’s important to understand what causes this condition.
Acne is caused by a combination of factors, including genetics, hormones, stress and diet.
The best foods for acne
Several foods are known to help improve acne symptoms. The best foods for acne are those that are rich in antioxidants, vitamins, and minerals.
Antioxidants help to protect the skin from damage, while vitamins and minerals are essential for healthy skin. Some of the best foods for acne include:
1. Fatty Fish
Fatty Fish is a great source of omega-3 fatty acids, which have anti-inflammatory properties. Studies have shown that people who eat more fish have a lower risk of developing acne.
2. Nuts
Nuts are another great source of omega-3 fatty acids, as well as antioxidants. Antioxidants help to protect the skin from damage, while vitamins and minerals are essential for healthy skin. Some of the best nuts for acne include almonds, walnuts, and Brazil nuts.
3. Turmeric
Turmeric is a spice that contains curcumin, which has been shown to have anti-inflammatory and antibacterial properties.
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4. Papaya
Papaya is a fruit that is rich in antioxidants and vitamins A and C. These nutrients are essential for healthy skin.
5. Spinach
Spinach is a great source of antioxidants, vitamins, and minerals. It is high in beta-carotene, which is beneficial for the skin. Spinach also contains lutein, an antioxidant that helps to protect the skin from UV radiation.
6. Broccoli & Cauliflower
Broccoli and cauliflower are also high in antioxidants and vitamins, making them good choices for acne-prone skin.
7. Tomatoes
Tomatoes are high in lycopene, an antioxidant that is beneficial for acne-prone skin.
8. Blueberries
Blueberries are one of the best foods for acne. They are high in antioxidants and vitamin C, which can help to improve acne symptoms.
9. Quinoa
Quinoa is a grain that is high in protein and fiber, as well as antioxidants and vitamins. It is a good option for people with acne-prone skin.
10. Turkey
Turkey is a good source of protein and zinc. Zinc is beneficial for acne-prone skin.
11. Pumpkin Seeds
Pumpkin seeds are also high in zinc. Sweet potatoes are a good source of beta-carotene, vitamin C, and other antioxidants.
12. Carrots
Carrots are a good source of beta-carotene and other antioxidants. Watermelon is high in water content and lycopene, an antioxidant that is beneficial for acne-prone skin.
13. Pomegranates
Pomegranate is a fruit that is high in antioxidants, including vitamin C and ellagic acid. Ellagic acid has been shown to reduce inflammation and improve symptoms of acne.
14. Coconut
Coconut meat is high in fiber and low in carbs. It is also a good source of lauric acid, which has antimicrobial properties.
15. Flax Seeds
Flax seeds are high in fiber and low in carbs. They are also a good source of omega-3 fatty acids, which have anti-inflammatory properties.
16. Oysters
Oysters are another one among the best foods for acne. Oysters are a good source of zinc, which is beneficial for acne-prone skin. Seaweed is a great source of iodine, which is essential for healthy skin.
17. Green Tea
Green tea is high in antioxidants, including catechins and polyphenols. These compounds can help to protect the skin from damage and improve acne symptoms.
Related: The Wondrous Health Benefits of Green Tea According to Science
18. Water
Water is essential for healthy skin. It helps to keep the skin hydrated and can help to flush out toxins. Drinking plenty of water is a good way to improve the appearance of your skin and reduce acne breakouts.
Foods To Avoid
Here’s a list of foods to avoid if you have acne-prone skin:
Studies about Acne
Many different factors can contribute to acne, including diet, stress, and hormones.
Low-Glycemic Diet
For example, there is some evidence that suggests that a low-glycemic diet can help to improve symptoms of acne.
A low-glycemic diet is high in fiber and low in sugar. More specifically a 2012 Korean study found that a low-glycemic diet for 10 weeks was associated with a decrease in acne lesions.
A similar study with male subjects published in 2007, found that consuming low glycemic and high protein foods for 12 weeks improved their acne and helped them lose weight as well.
Stress
Other studies have found that stress can contribute to acne breakouts. One study found that people who experienced more stress had worse acne.
Another pilot experimental study made up of 15 female patients in the intervention group and 14 female patients in the controlled group used the Pythagorean Self-Awareness Intervention – a stress management technique found that 94% (14 out of 15) of female patients had a decrease in acne lesions.
Related: 8 Healthy Herbs That Relieve Stress Backed by Science
Hormones
There is also some evidence that suggests that certain hormones can contribute to acne. For example, one study found that men with higher levels of testosterone were more likely to have acne.
Another study found that women with polycystic ovary syndrome (PCOS) were more likely to have acne. PCOS is a condition that causes a woman’s body to produce too much testosterone.
Zinc
Zinc is another mineral that is beneficial for acne-prone skin. Zinc helps to reduce inflammation and keep the skin healthy. It can be found in foods such as turkey, pumpkin seeds, and oysters.
Studies suggest that foods rich in zinc can help prevent and treat acne.
In one study, researchers looked at how blood levels of zinc related to the severity of acne. They found that people with low levels of zinc had more severe cases of acne.
They suggest that increasing the amount of zinc in your diet might help treat severe cases of acne.
Vitamins A and E
Vitamin A and vitamin E are two antioxidants that are essential for healthy skin. They can be found in foods such as carrots, sweet potatoes, spinach, and broccoli.
A study in the Journal of Cutaneous and Ocular Toxicology found that low levels of vitamins A and E might make acne worse.
The study suggests that people can lessen the severity of their acne by eating more foods with these vitamins in them.
👉 Before you take any vitamin A supplements, talk to your doctor. Taking too much vitamin A can damage your major organs.
Omega-3 Fatty Acids
Omega-3 fatty acids are beneficial for the skin because they have anti-inflammatory properties. Omega-3 fatty acids can be found in foods such as flax seeds, salmon, tuna, and walnuts.
In two studies – one in 2012 and the other in 2014, researchers found that people who took a daily omega-3 and antioxidant supplement were able to reduce their acne and improve their mental health. However, more research is needed.
Final Words
Acne is a skin condition that affects millions of people all over the world. While many different factors can contribute to acne, diet is one factor that you can control.
There is some evidence that suggests a low-glycemic diet can help improve symptoms of acne.
Other studies have found that stress and certain hormones can contribute to acne breakouts. Zinc, vitamins A and E, and omega-3 fatty acids are beneficial for acne-prone skin.
Foods rich in these nutrients can help prevent and treat acne.
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