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Food to Help Clear Up Acne

Food to Help Clear Up Acne Food to Help Clear Up Acne

Certain foods may help prevent or reduce the severity of acne outbreaks. According to the University of Maryland Medical Center (UMMC), no foods have been proven to cause acne. However, people with food allergies may develop acne as part of an allergic reaction. In most cases, a nutrient-rich diet, sufficient in certain nutrients, is suggested. Keep in mind that severe acne may require medical treatment in addition to dietary changes. For best results, seek guidance from your doctor.

Whole Grains

Whole grains are grains that have not been stripped of valuable nutrients, such as vitamins, minerals, and dietary fiber. According to the UMMC, a low-glycemic diet, or a diet with mild effects on a person's blood sugar, may help prevent-acne outbreaks. While refined carbohydrates, such as enriched bread, cereals, candy and other snack foods exacerbate blood sugar levels, whole grains have a mild impact. Replacing refined carbohydrate-based foods with whole grain varieties, most often, may improve a person's overall wellness and reduce the occurrence of acne. Examples of whole grains include whole wheat, spelt, oats, brown rice, wild rice and popcorn. A variety of whole grains is recommended to reap most nutritional benefits.

Zinc-Rich Foods

Zinc is a vital mineral that contributes to cell metabolism and immune function. According to the UMMC, zinc may prevent or reduce the onset of acne. Foods sources of zinc include oysters, beef, pork, fortified breakfast cereals, chicken, baked beans, cashews, almonds, yogurt and chickpeas. The National Institutes of Health Office of Dietary Supplements recommends 9 milligrams of zinc daily for teenage girls and women and 11 milligrams daily for teenage boys and men. Fortified cereals provide roughly 4 grams of zinc per 1-cup serving. One cup of yogurt provides approximately 1.6 grams of zinc and 1 chicken breast provides roughly 1 gram. A balanced, healthy diet can provide sufficient amounts of zinc. People who do not consume animal products should aim for plentiful nuts and legumes. People with conditions that negatively affect nutrient-absorption, such as Crohn's or celiac disease, may require zinc supplementation. When possible, zinc should be ingested through food.

Fruits and Vegetables

Fruits and vegetables provide an assortment of vitamins, minerals and antioxidants, or disease-fighting nutrients. Natural health expert, Andrew Weil, M.D., suggests fruits, vegetables and other antioxidant-rich foods as vital elements of an acne-eliminating diet. Fruits and vegetables richest in antioxidants include berries, cherries, oranges, grapefruit, kiwi, canteloupe, spinach, kale, mustard greens, tomatoes, carrots, broccoli and squash. Fresh, colorful fruits and vegetables generally provide the most nutritional benefits. Incorporating a variety of fruits and vegetables can help ensure a broad range of nutrients.

Fatty Fish and Ground Flaxseeds

Fatty fish, such as salmon, tuna, mackerel and sardines, and ground flaxseeds provide omega-3 fatty acids--essential fats the body can't manufacture on its own. Weil recommends regular intake of omega-3 fatty acids as a means of preventing and reducing inflammation associated with acne. Additional sources of omega-3's include walnuts, flaxseed oil and canola oil.

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