Fruits That Help With Acne are considered as to helping acne. They contain certain vitamins, minerals and antioxidants that can restore the optimal level of your skin. The acids found in some fruits, such as lemons, oranges and limes can help to unblock pores and reduce the oiliness of your skin.
Anti-Acne Diet
What is acne?
Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the:
- face
- neck
- back
- shoulders
Acne is often triggered by hormonal changes in the body, so it’s most common in older children and teenagers going through puberty.
Acne will slowly go away without treatment, but sometimes just when it starts to go away, more appears. Serious cases of acne may not usually be physically harmful, but they are associated withTrusted Source a higher risk of anxiety, depression, suicidal thoughts, social phobias, and low self-esteem.
Depending on its severity, you may choose no treatment, over-the-counter treatment, or prescription acne medications to deal with your acne.
What causes acne?
To understand how acne develops, it can help to understand more about the skin: The skin’s surface is covered in small holes that connect to oil glands, or sebaceous glands, beneath the skin.
These holes are called pores. The oil glands produce an oily liquid called sebum. Your oil glands send sebum up to the skin’s surface through a thin channel called a follicle.
The oil gets rid of dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair also grows up through the follicle.
Acne occurs when the skin’s pores clog up with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormones often cause oil glands to produce excess oil, which increases acne risks.
There are two main types of acne:
- A whitehead, commonly known as a pimple, is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.
- A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.
Other types of acne include pustules and papules.
How does diet affect the skin?
One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others.
When your blood sugar rises quickly, it causes the body to release insulin-like growth factor 1 (IGF-1), a hormone that manages the effects of growth. Having excess IGF-1 in your blood can cause your oil glands to produce more sebum, increasing your risks of acne and inflammation.
Some foods that trigger spikes in blood sugar includeTrusted Source:
- pasta
- white rice
- white bread
- sugar
These foods are considered “high-glycemic” carbohydrates. That means they’re made of simple sugars.
Chocolate is also believed to worsen acne, but there isn’t enough high-quality research available to confirm this.
Other researchers have studied the connections between a so-called “Western diet” or “standard American diet” and acne. This kind of diet is based heavily on:
- high-glycemic carbohydrates
- dairy
- saturated fats
- trans fats
These kinds of foods have been foundTrusted Source to stimulate the production of hormones that can cause excess oil to be created and secreted by oil glands.
They’ve also found that a Western diet is linked to greater inflammation, which can also contribute to acne problems.
What foods are believed to help your skin?
Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne. Complex carbohydrates are found in the following foods:
- whole grains
- legumes
- unprocessed fruits and vegetables
Foods containing the following ingredients are also thought to be beneficial for the skin:
- the mineral zinc
- vitamins A and E
- chemicals called antioxidants
Some skin-friendly food choices include:
- yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes
- spinach and other dark green and leafy vegetables
- tomatoes
- blueberries
- whole-wheat bread
- brown rice
- quinoa
- turkey
- pumpkin seeds
- beans, peas, and lentils
- salmon, mackerel, and other kinds of fatty fish
- nuts
Everyone’s body is different, and some people find that they get more acne when they eat certain foods. Under your doctor’s supervision, it can be helpful to experiment with your diet to see what works best for you.
Always take into account any food allergies or sensitivities you may have when planning your diet.
Do any studies show that these foods help your skin?
Low-glycemic diets
Several recent studies suggest that following a low-glycemic diet, or one that is low in simple sugars, can prevent and improve acne. Researchers in a 2012 studyTrusted Source of Korean patients found that following a low-glycemic diet for 10 weeks can lead to significant improvements in acne.
In a 2007 study published in the Journal of the American Academy of DermatologyTrusted Source, researchers found that following a low-glycemic, high-protein diet for 12 weeks improved acne in men, and also led to weight loss. More current studies are needed to confirm these findings.
Zinc
Studies also suggest that eating foods rich in zinc may be useful in preventing and treating acne. Foods that are rich in zinc include:
- pumpkin seeds
- cashews
- beef
- turkey
- quinoa
- lentils
- seafood such as oysters and crab
In one study published in the BioMed Research International JournalTrusted Source, researchers looked at the relationship between the levels of zinc in the blood and acne severity. Zinc is a dietary mineral important in skin development as well as regulating metabolism and hormone levels.
The researchers found that low levels of zinc were linked to more severe cases of acne. They suggest increasing the amount of zinc in the diet to treat people with severe cases of acne.
Vitamins A and E
In a study published in the Journal of Cutaneous and Ocular ToxicologyTrusted Source, researchers found that low levels of vitamins A and E also seem to be linked to severe cases of acne.
They suggest that people may be able to lessen the severity of their acne by increasing their intake of foods containing these vitamins. Talk to your doctor before taking vitamin A supplements. Vitamin A toxicity can cause permanent damage to your major organs.
Antioxidants and omega-3 fatty acids
Omega-3s are a type of fat found in certain plants and animal-protein sources, such as fish and eggs. Antioxidants are chemicals that neutralize damaging toxins in the body. Together, omega-3s and antioxidants are thought to reduce inflammation.
Studies largely support the connection between an increase in consumption of omega-3s and antioxidants and a decrease in acne.
Studies in 2012Trusted Source and 2014Trusted Source found that people who took a daily omega-3 and antioxidant supplement were able to both reduce their acne and improve their mental health. Overall, more research is needed.
ACNE LESSON 4: THE CLEAR SKIN DIET
“You shouldn’t eat chocolate; it will make you break out!”
You’ve probably been confronted with a warning about chocolate and acne at least once, right? (Or we’ve heard it come out of our own mouths–before we knew better!) The good news is that chocolate doesn’t necessarily cause acne breakouts. What CAN cause acne is the dairy and salt commonly found in many chocolate products. Dark chocolate is actually loaded with antioxidants that are beneficial for your skin!
So what about fried foods, pizza, cheeseburgers, and milkshakes? Are those acne-safe foods, too? Not so much. Are there foods that can help promote clear skin? Definitely. Let’s jump in together to find out the what and the why behind your diet and acne.
DOES FOOD CAUSE ACNE?
What you eat has a significant impact on the health of your skin. As our largest organ, our skin has a big job to do. Not only does skin protect us from the elements by providing a defensive barrier, but it also helps to regulate our body temperature and allows us to feel the sensation of touch. Beyond these essential functions, your skin is also the face that you present to the world. When clear and healthy, it’s easy to put your best face forward in confidence. When inflamed and covered in pimples, the tendency is to want to cover up and hide.
Even though you’re not putting food directly on your face, the food that you put into your body can cause inflammation, allergic reactions, sensitivities, excess sebum production, and aggravated acne. At the same time, the right foods can have the opposite effect, resulting in the clear, glowing skin you’ve been hoping for. So you want to have good skin that you’re proud to show off? Watch what you eat, and you’ll see the difference in your skin as the months and years go by.
NUTRITIONAL SUPPORT FOR OPTIMAL SKIN HEALTH
Eating the right foods will help heal your acne, bring down inflammation, protect your skin from oxidative damage (premature aging), and get you clear faster. The foods below are high in antioxidants, vitamins, androgen blockers, and anti-inflammatory support. Eating a well-balanced, low-glycemic diet is helpful in all aspects of your health, including the skin.
Foods That Heal Acne
| Vegetables | Beets, purple cauliflower, purple sweet potato, purple carrots, broccoli, green & red peppers, tomatoes |
| Fruit & Berries | Blueberries, dark cherries, pomegranates, acai, black grapes, papaya |
| Healthy Oils | Avocado oil, olive oil, coconut oil |
| Leafy Greens | Spinach, kale, watercress |
| Tea & Spices | Green tea (especially homemade matcha), spearmint tea, ginger, cinnamon, turmeric |
| Omega-3 Fatty Acids | Deep leafy greens, blueberries, Brussels sprouts, wild-caught salmon, sardines, anchovies, herring, white fish, Atlantic mackerel |
| Supplements | CurcumaSorb, O.N.E. Omega, zinc, & probiotics |
ACNE-CAUSING FOODS & WHERE YOU WILL FIND THEM
The first step to avoiding acne-causing foods is checking all the nutritional labels of the foods that you purchase. Some foods are more obvious, such as milk and other dairy foods. Soy and algae are also very commonly found in the diet, yet most people are unaware that they are eating them on a regular basis. These ingredients are often hidden in processed foods.
Foods That Inflame Acne
| Iodized Table Salt | Table salt (purchase non-iodized), fast foods, French fries, chips, red meats, shellfish, pink salt |
| Whey and Dairy Products | Milk, cheese, yogurt, ice cream, butter, baked goods, protein shakes, protein bars |
| Kelp & Seaweed | Kelp & seaweed supplements, miso soup, and seaweed used in making sushi comes from the ocean and tend to be high in acne-causing iodine. Spirulina, chlorella, and freshwater blue-green algae is typically grown in tanks and not high in iodine (so it should be safe). |
| Soy | Tofu, soy milk, protein shakes, protein bars, tempeh, edamame, soybean oil, fast food, baked goods, dressings |
| Peanuts | Peanut butter, peanut oil, peanuts |
| Inflammatory or Androgenic Oil | Corn, canola, soybean, peanut, safflower, sunflower |
| Seafood | Shellfish, shrimp |
| High Glycemic Foods | White rice, white bread, pasta, white potatoes, corn, popcorn, tortillas, whole wheat bread, oatmeal, bagels, cereals, taco shells, and sugary drinks |
| Organ Meat | Pâté |
| Added Sugar | Energy drinks, coffee drinks, tea drinks, packaged foods, desserts, fast food |
| Maca | Supplements, smoothies, protein powders |
| Supplements | Do not take any supplements that contain iodine, iodides, biotin, or high doses of B12, . Do not drink Dasani Water. |
| Pre/Post-Workout Supplements | Do not take any pre/post-workout supplements that contain Branched Chain Amino Acids (BCAA). These can increase testorone levels and therefore cause acne outbreaks. Look for workout supplements without BCAAs. |
SURPRISING FOODS THAT CAN CAUSE BREAKOUTS
If you’re going through acne treatment, it’s essential to examine the hidden triggers that can sometimes come from foods and ingredients you’d least suspect. Making smoothies with a quality protein powder is excellent for promoting health in many people. For those with acne-prone skin, however, this could be the culprit behind your breakouts. Most protein powders contain whey and also biotin, two ingredients known for making acne worse.
A few recommendations for acne-safe protein powders are:
- Amy Meyers Paleo Protein Powder (all flavors)
- Amy Meyers Collagen Protein Powder
- Sprout Living Epic Protein Powder (vanilla & original only)
- Sunwarrior Protein Powder
- Garden of Life Raw Organic Protein & Greens
*Please note that ingredients are subject to change, so it’s always a good idea to double-check ingredient labels.
If you suspect that something in your diet might be the cause of your acne, one of our acne specialists would be glad to help you through the process of figuring that out. Try an online acne consultation for a complete personalized review of your diet and supplements as well as acne-safe alternatives.
ACNE AND THE GLYCEMIC INDEX
Put simply, the glycemic index is a number that tells you approximately how fast your body will convert a carb into glucose, or sugar. The smaller the number, the lower the impact a specific food has on your blood sugar and insulin levels. When blood sugar levels rise, the resulting production of hormones tells your sebaceous glands to produce more oil. More oil in the skin inevitably leads to an increase in breakouts if you’re prone to acne.
The glycemic index of foods can be easily found online. Here is a list compiled by Harvard Medical school: Glycemic index for 60+ foods. Research shows that a diet consisting of high glycemic index foods elevates blood sugar levels and contributes to an increase in acne vulgaris, or common acne. On the flip side, recent studies have proven that a low glycemic diet helps to relieve acne symptoms.
Choosing a diet consisting of whole foods and minimizing refined carbohydrates (pasta, white bread, rice, and sugary drinks) is not only best for your skin, but also ideal for optimal overall health. A variety of whole fruits and veggies, lean protein sources, and healthy fats will promote balanced blood sugar, hormones, body weight, and oil production in your skin.
Make these changes to your diet to say goodbye to acne
You may be consuming the worst foods for acne in your diet without realizing it, and wondering why the problem doesn’t go! Come, find out.
Acne is a persistent skin inflammation problem which most commonly affects the face, sometimes the shoulders, back, neck, chest, or upper arms too and results in patches and pimples. Although it can happen at any age, it frequently happens during puberty when the sebaceous glands are active. Although it is not harmful, it may leave skin scars. Acne can be caused due to multiple reasons such as
excessive production of oil (sebum), blocked hair follicles from oil and skin cells infection caused by bacteria. According to various studies, eating certain foods may exasperate acne. What are these worst foods for acne?
Following a particular dietary limitation can work in favour of those battling acne. Simrun Chopra, a well-known nutritionist and deep health coach, shared some dietary suggestions that can help you fight acne problems.
Worst foods for acne:
1. Gluten
A diet that excludes eating anything with gluten is known as a gluten-free diet. A gluten-free diet can help you prevent acne if your skin is gluten-sensitive. Barley, rye, triticale and wheat contain gluten and so you have to avoid eating these grains. Some natural gluten-free items include vegetables and fruit, natural and unprocessed forms of beans, seeds, legumes and nuts, eggs and non-processed meats, seafood, and poultry. You can even ask your dietician to make a gluten-free diet routine for you.
2. Dairy
Artificial hormones are given to dairy cows, which affects how much milk they produce. According to researchers, consuming milk products may cause those hormones to disturb your hormone balance. This might result in acne.
As per another hypothesis, acne will always be made worse by the growth hormones included in milk. Thus, having dairy product can worsen the situation if you have acne.
3. Oily food
Large fatty acid intakes, like those found in an average Indian diet, are connected to higher rates of inflammation and acne. This may be due to the high levels of oils in the diet which are high in omega-6 fatty acids. This overabundance of fatty acids causes the body to become inflammatory, which may make acne worse.
“Watch your acne for a week, and see if you find a difference after avoiding these foods. If you do, then you need to do an elimination protocol to see which of the three was the culprit and what do you need to remove and what to add back. For most people, these three in moderation usually works,” Chopra says.
Foods that should be added to your diet if you have acne
1. A teaspoon of seed mix
Chopra recommends a teaspoon of a good seed mix which can give you a dose of vitamins and good fats.
2. Omega-3
Omega-3 fatty acids are a nutrient that can aid with acne treatment and are found in foods like fish oil, wild salmon, nuts, and seeds. A great source of omega-3 fatty acids is fish oil. Fatty acids can help with general skin health as well as specific skin issues like eczema and acne.
3. Consume 3 litres of water a day
Water aids in the removal of toxins and bacteria from the skin when treating bacterial acne, hence lowering the risk of pore clogging. It also helps in maintaining good skin by keeping it moisturized and promotes collagen formation and skin cell renewal.
4. Yellow and orange fruits and vegetables
Yellow and orange fruits and vegetables can be good for acne because of their antioxidant and anti-inflammatory properties. It is advised to have more yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes etc.