This blog post is a compilation of the best acne foods to eat. These foods will help reduce the symptoms of acne and treat acne internally. Eating a balanced diet with the following foods will therefore help get rid of acne and keep pimples at bay.
Acne Foods To Eat: Fruits
Apples
Apples are great acne diet foods because they have a low glycemic index (GI) of 38 which means they do not raise blood sugar and insulin levels rapidly which causes the skin to produce more oil which triggers breakouts.
Low glycemic index foods are beneficial for acne since studies have shown that individuals with acne who consume a low glycemic index diet have less lesions that those who consume a high glycemic index diet.
Apples are also a good source of vitamin C which is required for healing of the skin.
Apples are also good sources of quercetin which is another potent antioxidant that reduces inflammation.
Avocados
Avocados are great foods to eat for clear skin because they are a good source of vitamin C which is a potent antioxidant that protects the skin cells from free radical damage. It is also required for collagen production and healing of the skin. Vitamin C also helps reduce acne scarring.
Avocados are also a good source of vitamin E which is important for acne treatment since a study linked low levels to more severe acne.
Avocados are also good sources of omega 3 fatty acids. These essential fatty acids are useful for reducing inflammation like that associated with acne.
Avocados are also high in fiber which helps regulate blood sugar levels. This helps prevent the acne breakouts associated with blood sugar spikes.
Avocados are good sources of zinc which is very important for acne treatment.
Avocados are also beneficial for post acne hyperpigmentation since they are good sources of folic acid.
Bananas
Bananas are good for acne because they have a low glycemic index (GI) of 54 which means they do not cause the breakouts associated with blood sugar spikes.
Bananas also contain beneficial nutrients like fiber, vitamins B6, B7 (biotin) and C, copper, manganese and potassium.
Bananas are beneficial for acne spots (post inflammatory hyperpigmentation) since they are good sources of folic acid (vitamin B9) because folic acid deficiency has been linked to hyperpigmentation.
Blueberries
Blueberries are good for acne because they have a low glycemic index (GI) of 53 which means they do not cause the breakouts associated with blood sugar spikes.
Blueberries are some of the fruits which help with acne because they are good sources of zinc. Zinc is beneficial for acne treatment because it has been shown to reduce inflammatory acne papules. Its anti-inflammatory properties make it useful for reducing the inflammation associated with acne. Studies have also found that persons with acne had lower zinc levels than those who did not have acne. Zinc is also thought to reduce the production of sebum (oil) by the skin and to fight the acne-causing bacteria. Zinc is also beneficial for acne scar treatment because it is essential for wound healing and reducing the appearance of acne scars. Zinc is beneficial for acne spots (hyperpigmentation) treatment because its deficiency has been associated with excess melanin production.
To learn about more fruits to eat for acne treatment read The Acne Diet Book
Anti Acne Diet: Herbs and Spices
Basil
Fresh basil contains omega 3 fatty acids which have anti-inflammatory properties. These anti-inflammatory properties are beneficial for dealing with inflammation like that associated with acne.
Black Pepper
Black pepper has anti-inflammatory properties which are beneficial for dealing with the inflammation associated with acne.
To learn about more herbs and spices to eat for acne treatment read The Acne Diet Book
Acne Foods To Eat: Herbal Teas
Green Tea
Green tea is one of the beverages you can drink to clear acne. This is because it has anti-androgen properties since it inhibits the enzyme 5 alpha reductase. This enzyme blocks the conversion of testosterone to DHT which reduces breakouts. Green tea has also been shown to reduce oil production by the skin.
To learn about more herbal teas to drink for acne treatment read The Acne Diet Book
Anti Acne Diet: Legumes
Beans
Beans are good for acne because they have a low glycemic index GI which means they do not cause the breakouts associated with blood sugar spikes.
Beans like kidney beans are good for acne because they contain zinc. Zinc is beneficial for acne treatment because it reduces inflammatory acne papules. Zinc is also thought to reduce the production of sebum (oil) by the skin and to fight the acne-causing bacteria.
Beans are beneficial for post acne hyperpigmentation since they are good sources of folic acid.
To learn about more legumes to eat for acne treatment read The Acne Diet Book
Acne Foods To Eat: Meats
Beef
Organic beef is good for acne because it is a zinc-rich food. Zinc is beneficial for acne treatment because it reduces inflammatory acne papules. Studies have also linked low levels of zinc to more severe acne. Zinc is also thought to reduce the production of sebum (oil) by the skin and to fight the acne-causing bacteria.
Fish
Oily fish like salmon and sardines are great foods to eat for clear skin because they are good sources of omega 3 fatty acids which are useful for fighting inflammation in the body like that associated with acne. Studies show that individuals with acne benefit from eating fish since they provide omega 3 and omega 6 acids. Sardines are therefore some of the foods to eat to reduce acne.
To learn about more meats to eat for acne treatment read The Acne Diet Book
Anti Acne Diet Foods: Nuts
Almonds
Almonds are great acne diet foods because they have a very low glycemic index of 0. This means they do not affect the blood sugar levels and cause insulin-related breakouts.
Almonds are also rich in vitamin E. This is important since a study linked low levels of this vitamin to more severe acne. Vitamin E is also a potent antioxidant that reduces the cell damage caused by free radicals. It also reduces inflammation.
Brazil Nuts
Brazil nuts are rich in selenium and vitamins E. These potent antioxidants reduce the damage to skin cells caused by free radicals.
To learn about more nuts to eat for acne treatment read The Acne Diet Book
Acne Foods To Eat: Vegetables
Beetroot or Beets
Beets are also good sources of vitamins A and C which are other powerful antioxidants that also help maintain healthy skin.
Beets are beneficial for acne spots (post inflammatory hyperpigmentation) since they are good sources of folic acid (vitamin B9) because folic acid deficiency has been linked to hyperpigmentation.
Bell Peppers
Bell peppers are great foods to eat for clear skin because they are a good source of vitamin A which is a potent antioxidant that protects the skin cells from free radical damage. It also reduces inflammation. It is also important for acne treatment since a study linked low levels to more severe acne.
Red bell peppers are also a good source of vitamin E which is important for acne treatment since a study linked low levels to more severe acne.
Broccoli
Broccoli is a good source of vitamin A which is another potent antioxidant that protects the skin cells from free radical damage. It also reduces inflammation. It is also important for acne treatment since a study linked low levels to more severe acne.
Broccoli is a good source of omega 3 fatty acids which have anti-inflammatory properties.
Broccoli also contains beneficial nutrients like vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin C and iron. Broccoli has a low glycemic index of less than 20 which makes is useful for managing acne.
To learn about more vegetables to eat for acne treatment read The Acne Diet Book
FAQ
What To Eat To Remove Pimples?
Eating the foods mentioned above like apples, green tea and sardines will help clear acne pimples.
Click here for a FREE hormonal acne diet plan PDF
What Foods Cause Acne?
The list of foods that cause acne includes milk, whey products, sugary foods like soda and chocolates. Foods made from white flour like cakes, cookies and bread also cause acne due to their high glycemic index.
Are Eggs Good For Acne?
Consuming large amounts of non-organic, commercially produced eggs can trigger acne since they are likely to contain hormones like testosterone and antibiotics. The endocrine disrupting chemicals (EDC) in these foods can disrupt the balance of hormones in your body which can lead to acne breakouts. Therefore, consume organic eggs, if you are not allergic to eggs, since they are good sources of zinc.
Share with us in the comments section your favorite acne foods to eat.
This info is invɑluable. How can I find out
more?