Acne treatment Acne treatment

Foods to Get Rid of Acne

Foods to Get Rid of Acne Foods to Get Rid of Acne

According to the American Dermatology Association, acne develops when excess sebum clogs pores in the skin (see Reference 1). Although the condition is common among adolescents and teens, acne can occur at any age. Like the rest of your body, the skin needs vitamins and minerals to stay healthy. However, because some nutrients are more essential to skin care than others, it's important to include a variety of foods in your daily diet.


Despite ongoing debate about whether drinking milk causes acne, milk included as part of an overall healthy diet can help improve the body's immune system. A strong immune system is necessary to fight acne. Cow's milk is fortified with vitamins A and D, both of which contribute to healthy skin. Vitamin D is a fat-soluble vitamin that plays a role in skin cell growth and metabolism repair. Vitamin A is another fat-soluble compound, which the body needs to maintain healthy skin. While both vitamins A and D have powerful antioxidant properties that can help repair skin tissue damage, retinol is a form of vitamin A used to treat acne and other skin conditions. The findings of studies conducted at the University of Michigan found that retinoic acid promotes the reproduction of skin cells (see Reference 6).

Whole Grains

Whole-grain cereals, breads and pastas contain selenium, a nutrient that can help heal and prevent acne. Selenium is an antioxidant that works to prevent damage to cells by free radicals, which can cause acne. The mineral selenium increases the body's absorption of vitamin E, which the National Institutes of Health say plays a role in the body's anti-inflammatory processes (see Reference 2).

Olive Oil

Olive oil contains monosaturated fats, essential fatty acids that nourish the skin. The Mayo Foundation for Medical Education and Research points out that the omega-3 fatty acids found in food sources such as olive oil, sesame oil, flaxseed and fish oil have anti-inflammatory properties that can help improve irritated skin, including acne break outs (see Reference 5). Essential fatty acids also help the skin to retain more moisture. Dry, irritated skin is more vulnerable to bacteria, which can contribute to acne.


Dark-colored berries such as blueberries, raspberries, blackberries and cranberries are rich sources of antioxidants. The George Mateljan Foundation points out that blueberries and blackberries in particular contain high levels of antioxidant flavonoids known as anthocyanins (see Reference 4). These plant compounds not only provide the color pigment for fruit, but also offer many health benefits. Berries contain the phytochemical beta-carotene, an essential nutrient with properties that can help heal the skin.

Fish and Lean Meat

Eating low glycemic foods like fish and lean meats can help clear up acne blemishes. The results of a study conducted by nutritionists at RMIT University in Melbourne, Australia, suggest that a diet high in protein and carbohydrates with a low glycemic index may help to improve acne (see Reference 3). Diets that include a lot of processed foods and refined sugar and grains aren't as good for the body because the refining process removes most of the nutrients, which contribute to healthy skin. Other low glycemic foods include vegetables and whole grains.

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