What Foods Aid In Acne Prevention?

The cream on your face may not be sufficient in fighting acne. The foods that you intake also can elevate or reduce your skin condition. We all have different bodies and people react differently to certain kinds of foods.

For us to understand the relationship between acne and food, we must know what acne is, its causes as well as how our foods affect the skin. Before we discuss the foods that you need to prevent acne, let us briefly cover each section.

The Causes Of Acne

Do you occasionally experience bumps on your skin surface around the neck and face? This could be a result of acne. The hormones in our bodies start changing when we hit puberty. Most bumps fade on their own; but, for some people they keep on reappearing after a while. People who experience severe acne get scarred spots on the back, shoulders, and face.

As you become an adolescent, your hormones are likely to create too much oil. The pores on your skin get clogged with dead cells causing acne. People get different kinds of acne such as whiteheads, blackheads, and pimples. A whitehead appears through closing and clogging of your skin pores forming a white bump. Other people stress over small dark spots known as blackheads. Pimples are the most common type where people develop red bumps which often emit pus.

The Relationship Between Diet And Your Skin

Dermatologists say that by consuming particular foods, your blood sugar goes up. This triggers insulin hormone which, in turn, allows oil glands create excess oil. With the formation of more fat, you are bound to suffer acne problems.

Such foods include spaghetti, white rice, sugary diet as well as white bread. If chocolate is your favorite snack, cutting down on it reduces the chances of developing acne. The Western diet has also been criticized for causing acne. It comprises of high glycemic carbohydrates, fats, and dairy products. Doctors say that these foods increase inflammation due to the production of oil.

So What Should You Eat To Fight Acne?

Come up with a diet plan of healthy foods that work towards healing your skin scars. To avoid sensitivity which can cause allergies, go for assistance from a doctor to advise you more on what works for your skin. Some basic categories that you should consider are as follows:

Low Glycemic Foods

These have been found to be the most efficient foods in reducing acne. Complex carbohydrates contain minimal sugars that don't trigger production of insulin. They protect your skin from acne. Research conducted by dermatologists from the American Academy reported that men who consumed low glycemic foods improved acne conditions and lost weight within 12 weeks. You can find these in nutrients in foods such as:

  • Legumes
  • Whole grains
  • Natural fruits and vegetables


Doctors suggest that consuming at least 40 mg of zinc every day prevents you from skin conditions. This nutrient helps in controlling your hormone levels so that less oil is produced. It regulates your metabolic functions for your skin to stay healthy and get rid of dark spots. Zinc foods are also useful in absorbing Vitamin A in your body. You can get this mineral in foods such as:

  • Beef
  • Turkey
  • Lentils
  • Pumpkin seeds

People who have low levels of these vitamins have been found to have severe acne conditions. Taking Vitamin A and E rich foods may be the solution you have been looking for to get rid of pimples. These protect your cell membranes from oxidative damage. Vitamin C is essential to strengthen the walls of your skin cells and enhances the healing of scars. Get these nutrients in the following foods:

  • Liver
  • Salmon
  • Butter
  • Sweet potatoes
  • Kale
  • Tomatoes
  • Oranges


Most ladies who find it hard to maintain a smooth skin all through the month may suffer from emotional distress. Improve the condition of your skin and mental health by consuming antioxidants. These work towards neutralizing the toxins in your body which may be translating to skin damage.

They also minimize inflammation of skin cells. To some extent, our bodies produce antioxidants such as glutathione. When these levels reduce inside, supplementing them with food rich in antioxidants helps keep acne away. Selenium foods boost the elasticity of your skin. Find these diet in foods such as:

  • Brazil nuts
  • Berries
  • Green tea
  • Coffee

Combine antioxidants with other healthy foods so that you can prevent damaging your organs. Researchers say that excessive intake of isolated antioxidants increases toxicity in the body.

Omega 3

Did you know that high stress levels affect your skin? Taking foods rich in omega 3 helps you fight anxiety that can come out of acne conditions. It also minimizes the development of substances that your body releases due during the inflammatory process. Such elements include cytokines and inflammatory eicosanoids.

Omega 3 is also responsible for resistance to insulin thus prevents excess oil from forming on the skin layers. When you take lots of omega 3, your skin is protected from aging quickly. Studies show that omega 3 prevents the production of substances that affect your skin when you are exposed to intense UV rays. You can enjoy all these benefits through foods such as:

  • Fish
  • Eggs
  • Salmon
  • Flaxseed
  • Sardines

Fish oil gel capsules of Omega 3


A study carried out in 2011, reported that intestinal microflora increases inflammation in your body. Taking probiotics works against this substance to minimize acne conditions. You can get this nutrient in diets such as:

  • Plain yogurt
  • Miso soup
  • Kambucha tea
  • Tempeh

Final Thoughts

Though no one cure has been found to treat acne, combining the healthy foods we have discussed will help you fight occurrence of skin damage. Consuming fruits and vegetables as well as taking water helps keep the skin hydrated to prevent clogging of pores. Hygiene through regular cleaning of the skin surface also enables you to get rid of dust and germs. Since the severity of skin conditions is personal, getting help from a nutritionist helps you know how to handle your skin condition.

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