acne diet

Healthy Foods That Can Erase Acne

Acne is a common problem nowadays, and it is present among both teenagers and adults. It affects not only the skin, but also the self confidence of a person. Despite the fact that there are numerous treatments and home remedies for acne, not all of them are equally efficient.

In this article I will explain you how to get rid of acne with the help of some of the most popular and efficient foods. These foods are known to control the sebum production and improve cell function. Otherwise stated, they limit the effects of acne on your skin.

Omega-3 Fatty Acids And Veggies Can Bring Acne Relief

Oily fish such as salmon and sardines have anti-inflammatory properties, and this is why fish is ideal for any acne diet. Nevertheless, if you are a vegetarian and you want to increase the Omega-3 fatty acids intake, then you can also choose walnuts or beans. A couple of servings weekly will significantly reduce acne and improve skin texture.

Regarding fresh vegetables, they are also important in any diet that aims to reduce pimples. You do not have to eat plain, raw vegetables, but you certainly need to increase your fresh veggie intake, due to the fact that they contain high levels of antioxidants, which are known to clear up skin and reduce acne. In addition, antioxidants have numerous health benefits that should not be neglected either!

Eat Foods Rich In Zinc

Zinc is known to stop acne breakouts. Although nobody knows the exact reason why zinc is efficient when fighting acne, it is believed to control the release of male hormones, which are responsible for acne. In addition, it is highly recommended to combine zinc with foods rich in Vitamin A, due to the fact that zinc helps the body absorb the vitamin faster.

Selenium, A Powerful Antioxidant

Foods that are rich in selenium can also reduce acne, if consumed properly. Brazil nuts, for instance, contain high amounts of selenium. Besides, they also contain antioxidants which, as mentioned earlier, are essential for reducing acne. The main effects of antioxidants include improvement of skin’s elasticity and cell protection from damage caused by inflammation. Besides Brazil nuts, selenium can be found in meats, fish and whole grains.

Increase Your Vitamin Intake

Vitamins are essential when it comes to reducing acne, and Vitamin A, Vitamin E and Vitamin B5 are only three of them. As a matter of fact, high doses of Vitamin A can be highly efficient, and you can increase your Vitamin A intake by eating liver, sweet potatoes, carrots and dark leafy greens.

On the other hand, Vitamin E can be found in corn flakes, spinach, almonds, kale and broccoli while Vitamin B5 (also referred to as “Panthotenic Acid”) is present in rice and wheat, sunflower seeds, fish and mushrooms.

Vitamin C is also highly important if you want to get rid of acne, and it can be found mainly in tomatoes, melons and oranges. Although Vitamin C will not cure acne entirely, it will strengthen the cell walls and this protects your skin against scars caused by blemishes. Always check with your doctor or dermatologist before taking any new vitamins or supplements to be on the safe side.

Over-the-counter vitamin A creams can sometimes reduce sebum production.

Foods To Avoid

The foods mentioned above can help you reduce acne. Nevertheless, there are foods which can cause it and need to be avoided. FatsFor instance, acne can be triggered by too much fat, because it stimulates the sebum production which is responsible for pimples. Besides this, foods rich in fat also slow down the nutrient transport to the cells, which can aggravate the existing acne.

Dairy Products

Dairy products such as cheese and milk can also cause acne. Cheese, for instance, contains high amounts of fat, while the growth hormones present in milk also stimulate the production of sebum.


It must be mentioned that eliminating these foods from your diet can help you reduce acne and prevent it from aggravating. Moreover, you can notice a significant improvement regarding your skin if besides eliminating these foods, you also increase the intake of foods rich in zinc, selenium, vitamins, antioxidants and Omega-3 fatty acids.

To sum up, these are the main foods that help you reduce acne. The exact amounts vary, therefore it is recommended to consult a nutritionist which can tell you the proper amount of vitamins and nutrients that you need on a daily basis.

IMPORTANT NOTE: Always check with your doctor before trying a new diet and taking any supplements or vitamins.