Although no definitive evidence exists that specific foods directly cure acne, some studies suggest that dietary factors can influence its development and severity.
Foods rich in omega-3 fatty acids, antioxidants, and vitamins help reduce inflammation and contribute to a healthy gut microbiome, which can increase the the skin’s health, including helping to clear the skin of acne.
On the other hand, diets high in refined carbohydrates and sugars may lead to increased insulin and insulin-like growth factor (IGF-1), which can contribute to inflammation and stimulate the production of skin oils, potentially clogging pores and leading to acne.
So, it would be best if you practiced caution in what you consume to get rid of acne on your body.
Hence, today we will look at the healthiest foods for acne you can incorporate into your daily diet to maximize and ensure better skin texture and quality.
Top Healthiest Foods For Acne
1. Fruits and Vegetables
Colorful fruits and vegetables are some of the healthiest foods for acne. They are high in antioxidants, vitamins, and minerals that support overall health.
Examples of fruits that can help in combating acne include kiwis, cherries, and stone fruits, including peaches, nectarines, and plums, due to their rich antioxidant and anti-inflammatory properties.
Kiwis, known for their high fiber content, are packed with vitamin C and vitamin E, contributing to skin health.
Peaches offer B-complex vitamins that may enhance skin tone and texture, while nectarines provide a mix of nutrients such as niacin, vitamin A, and zinc in safe amounts.
Plums, being high in fiber, low in sugar, and abundant in antioxidants, assist in preventing breakouts by helping regulate blood sugar levels.
Cherries, with their high antioxidant content and low glycemic index, make for a skin-friendly choice.
In addition to these fruits, certain vegetables contribute to clearer skin. Chickpeas, mushrooms, red peppers, and leafy greens like kale are excellent choices.
Red peppers supply vitamins A and B, crucial for supporting healthy skin, while kale, rich in vitamin A, may promote smooth and clear skin.
Mushrooms, high in vitamin D, offer a sun-free alternative to obtaining this essential nutrient.
Chickpeas, containing zinc, can be included in a veggie platter with hummus, making for a skin-healthy snack at summer gatherings.
2. Fatty Fish
Fatty fish is one of the healthiest foods due to its richness in omega-3 fatty acids. Fatty fish like salmon, mackerel, and sardines help reduce inflammation and are beneficial for inflammatory skin conditions like acne.
A 2012 and 2014 study shows that people who consume omega-3 and antioxidant supplements daily reduce their acne. However, more studies are needed.
3. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are good sources of omega-3 fatty acids and antioxidants that may contribute to healthier skin.
Also, nuts and seeds like pumpkin seeds and cashews are rich in zinc and have anti-inflammatory properties that help to strengthen acne-prone skin against developing acne.
4. Green Tea
Green tea is rich in antioxidants, particularly catechins, which may have anti-inflammatory and anti-bacterial properties that could benefit acne-prone skin.
Furthermore, green tea contains a significant amount of epigallocatechin gallate (EGCG), a polyphenol that studies have indicated is effective in enhancing conditions such as acne and oily skin.
5. Probiotics
Foods containing probiotics help to contribute to a healthy gut microbiome, which helps to enhance skin health.
The five best probiotics for skin acne are yogurt or curd, raw cheese, buttermilk or chhachh, pickle juice or fermented pickles or kombucha tea. However, ensure you take them in moderation, as excess is unhealthy.
6. Whole Grains
If you are looking for one of the healthiest foods for acne, then opt for whole grains like brown rice, quinoa, and whole wheat, which have a lower glycemic index than grains.
Foods with a lower glycemic index help manage blood sugar levels, potentially influencing acne development.
7. Water
Taking adequate water for proper hydration supports your kidneys and liver in effectively removing toxins that could otherwise clog pores and lead to acne.
Additionally, the body expels toxins through the process of sweating. Simply, water helps flush out toxins and keeps the skin hydrated.
8. Zinc-rich Foods
In a study featured in the BioMed Research International Journal, researchers explored the correlation between blood zinc levels and the severity of acne. Zinc, a vital dietary mineral, plays a significant role in skin development, metabolism, and hormone level regulation.
The findings revealed a connection between low zinc levels and heightened severity of acne. The researchers recommended augmenting dietary zinc intake as a potential treatment for individuals with severe acne cases.
Zinc-rich foods include lean meats, nuts, and seeds. Additionally, they support immune function and have anti-inflammatory properties that aid skin growth.
9. Dark Green Leafy Vegetables
Dark green and leafy vegetables like spinach are among the healthiest foods for acne due to their high content of essential nutrients and antioxidants that help to combat inflammation, reduce sebum production, and promote overall skin health.
10. Legumes
Chickpeas, kidney beans, lentils, and peanuts are all low-glycemic legumes, which means they are associated with more consistent blood sugar levels and potentially fewer acne flare-ups
Conclusion
As much as these healthiest foods for acne are good, they should be taken in moderation. Maintaining a healthy diet is not the only way to prevent acne. Preventing acne is a combined effort of good diets, proper hydration, adequate exercise, personal hygiene, and healthy cosmetics usage.
