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Foods That Help With Acne

Foods That Help With Acne Foods That Help With Acne Foods That Help With Acne


Millions of Americans are affected by the inflammatory skin disease acne. Women are more prone to acne, but men tend to experience more severe symptoms, according to the University of Maryland Medical Center. Acne derives from a combination of dead skin cells and excessive oil production, which may happen in response to hormonal shifts, use of oily skin products, perspiration and certain medications. In addition to positive hygiene and medical treatments, when necessary, certain foods may help reduce your symptoms.

Fruits and Vegetables

Fruits and vegetables are rich in disease-fighting nutrients known antioxidants, including vitamin A. Vitamin A and retinoid medications, which are often used to treat ache, contain the same properties, according to the UMMC. Exceptional sources of vitamin A include carrot juice, carrots, cooked kale and spinach, cantaloupe and vegetable soup. Vitamin C-rich fruits and vegetables, such as bell peppers, citrus fruits, strawberries, tomatoes and sweet potatoes, may help reduce inflammation. For broadest nutrient benefits, incorporate a variety of colorful fruits and vegetables into your diet routinely.

Whole Grains

Whole grains contain more fiber, vitamins and minerals than refined grains, such as white flour. As a result, they have a low-glycemic index, meaning they have a mild impact on your blood sugar levels. Lowering your glycemic load may improve your hormone levels and reduce the severity of acne symptoms, according to a "Skin Therapy Letter" report published in 2010. To lower the glycemic impact of your diet, choose whole grains, such as barley, oats, brown rice, whole grain breads and quinoa, over-enriched white breads, pasta, rice and snack foods.


Fish provides a heart-healthy alternative to fatty protein sources, such as red meat, and contains important nutrients, such as zinc. Increasing your zinc intake may help alleviate acne, according to the UMMC. Choosing zinc-rich foods over zinc supplements may help prevent side effects and toxicity linked with excessive synthetic zinc consumption. Cold-water fish, such as salmon, herring, halibut, trout, tuna and sardines also provide omega-3 fatty acids -- essential fats that may help reduce inflammation. Because saturated fat may worsen inflammation, choose baked, broiled or poached cold-water fish over steak, hamburgers or other meats regularly.

Plant-derived Fats

Eating the "right fats" is important for regulating skin health and managing acne, according to registered dietitian and holistic nutritionist Esther Blum. Plant-derived sources, such as avocados, raw nuts and seeds, olives, olive oil and ground flaxseed can improve oil production in your skin. Replace pro-inflammatory fats in your diet, such as butter, margarine, high-fat cheese and fried snack foods, with healthy plant-derived sources for best potential results.

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