Best Foods To Include In Your Diet If You Have Acne Prone Skin

superfoods for skin

If you’re an acne sufferer, you’re probably desperate to find any kind of treatment that will resolve your problems and improve your skin. If so, the key could lie in what you eat. 

There are numerous foods which have been heralded for generations for their ability to clear the skin, and if you add these into your regular diet, you could well find that your complexion improves.

When paired with exercise, good hydration and an effective cleaning regime, these foods could improve your skin quality exponentially.

So, which foods should you add into your regime?

Kefir

If your gut is unhappy, it can show up in your skin. Kefir is known to be very rich in probiotics which are vital to aid digestive problems. 

Since poor digestion can result in skin inflammation, it’s definitely worth seeking out some kefir and eating some daily.

Moringa

Not only does moringa contain minerals and vitamin C, it also contains carotenoids which accumulate in the skin to protect it from UV damage. 

Moringa powder is able to be added to juices and smoothies or used as a baking ingredient.

Nettles

You may not like the idea of eating nettles however they can be taken in capsule or tea form. 

They have an anti-inflammatory effect, calming down the skin to improve acne. Also, they have detoxifying effects due to their high antioxidant levels.

Dark Berries

Berries don’t just contain antioxidants which clear the skin, they’re also full of fiber which staves off hunger and regulates insulin production. 

This helps to reduce acne which is aggravated by excess insulin.

Peppermint

Peppermint tea doesn’t just have calming and healing properties, it is know for its digestion-improving and stress-relieving properties. 

Since stress and digestive problems are linked to acne, it’s worth drinking a cup a day.

Nuts

A selenium or zinc deficiency could cause acne in some people, so eating Brazil nuts and pumpkin seeds can help. 

Selenium increases white blood cells, strengthening their ability to combat infection while vitamin E, magnesium, copper, manganese, calcium, iron and potassium all have beneficial properties for the skin.

Tomatoes

Vitamin C, in which tomatoes are rich, keeps the skin taut and firm by boosting collagen production. Also, they contain lycopene which boosts blood circulation to improve the skin.

Watercress

Leafy watercress is packed with antioxidants, potassium, carotene and manganese which help to nourish the skin and flush out excess fluids and toxins.

Water

Clear skin begins inside the body, so hydrating yourself with plenty of water is always a good idea. Try to drink 8 glasses every day and more if you’re exercising.

Fennel

Fennel aids digestion, flushes out excess toxins and fluids and reduces swelling. This helps your hair and skin.

Oat Milk

Some people find that if they eliminate dairy from their diet, their acne is improved. Try oat milk instead of cow’s milk to see if it makes any difference. 

Oat milk is lactose free, high in fiber, folic acid and vitamin E which support healthy skin.

Red Grapes

Red grapes have natural antioxidants and chemicals which treat inflammation in the skin. Grapes are also natural antihistamines which control allergic reactions.

Beetroot

Beetroots have excellent skin-clearing properties and are packed with vitamin A, sodium, potassium, vitamin E, magnesium and calcium, all of which help skin health. 

They also make a very powerful cleanser to eliminate toxins from your body.

Tofu

Tofu is made from the soya bean and is an ideal source of calcium, vegetable protein and unsaturated fats. All of which combat skin problems. 

Tofu is also rich in antioxidants, copper, manganese and iron, all of which can improve the skin.

Brown Rice

Having steady levels of blood sugar helps to improve skin health. Brown rice has a low glycemic index so it can help to stabilize your blood sugars. 

Brown rice also provides B vitamins, selenium, magnesium and protein together with antioxidants which all benefit your skin.

Legumes

Legumes like lentils, beans and peas are packed with minerals and vitamins as well as fiber which assists detoxification and improves the natural digestive processes. All of these combine to clear your skin.

Kale

Kale is packed with vitamins K, E, C, B and A together with phosphorus, folate, protein, magnesium, iron, potassium, calcium and manganese. All of these can benefit your skin.

Avocado

Avocados are full of vitamin E which can boost the luminosity and vitality of the skin. 

They also have plenty vitamin C which can reduce inflammation in the skin. Avocado oil stimulates collagen production which improves the texture and tone of the skin.

women posing with avocados

Garlic

Every garlic clove contains allicin, a natural chemical which reacts with blood to kill viruses and bacteria in the body. 

This includes bacteria and viruses which cause acne. Garlic also contains antioxidants which improve skin health.

Alfalfa Sprouts

Alfalfa sprouts contain skin-clearing nutrients like folic acid, calcium, manganese, magnesium, potassium, phosphorous, silicon, zinc and sodium as well as vitam A, B, C, E and K.

Broccoli

Broccoli is full of antioxidants such as vitamin A, B, C, E and K which improve the skin’s luminosity while reviving damaged tissues. 

It also contains folate, calcium and omega 3 fatty acid which improves the process of skin healing.

Artichoke

Artichokes improve the luminosity of the skin thanks to their high antioxidant levels. They also aid digestion, lower cholesterol and aid the immune system.

Eggs

Egg yolk is full of selenium, protein, vitamins and zinc which clear the skin.

Burdock

Burdock boasts impressive antifungal and antibacterial properties to protect against the spread of acne. It also improves digestion.

Cottage Cheese

Cottage cheese is a selenium packed, high-protein food which clears the skin.

Green Tea

Green tea is rich in antioxidants which improve the skin. (For more on the effects of green tea on acne read here)

Sweet Potato

High levels of cortisone in the body could cause breakouts so regulating blood sugar could be beneficial in reducing acne. 

Sweet potato releases sugar slowly, so stabilizes the blood sugar levels. Also, sweet potato contains beta-carotene. This converts into vitamin A during digestion to improve oxygen circulation in the blood.

Acai

Acai berries are potent antioxidants which improve skin help by eliminating free radicals and toxins from the body.

Mackerel/Salmon

Oily fish such as mackerel and salmon helps to reduce acne and improve the complexion thanks to their DHA and EPA content . Their high protein content also speeds up healing of the skin.

Oysters

Thanks to the skin-clearing nutrients that oysters contain, they are excellent for combating acne. They are also full of vitamin A, selenium and zinc, which are all good for the skin.

Pumpkin Seeds

Pumpkin seeds have a high level of vitamin E, omega 3 and 6 fatty acids and zinc. These are all beneficial in clearing the skin.

Spinach

Like kale, spinach is packed with iron, protein and vitamin E for better blood flow, reduced inflammation and boosted collagen levels for a fresh and youthful glow. 

Spinach is also full of iron, potassium, magnesium, calcium and vitamins for healthy, beautiful skin as well as beta-carotene which combats the signs of aging.

Cucumber

As cucumbers are 95% water, they contain excellent hydrating benefits as well as anti-inflammatory flavonols, phytonutrients and polyphenols and antioxidants like beta-carotene and vitamin C. 

Cucumber skin contains silica to keep the skin looking youthful and healthy while also keeping it free from acne.

Bell Pepper

Bell peppers in all colors are great for the skin thanks to their vitamin C content which boosts collagen to keep the skin healthy and growing well.

Pumpkin

Pumpkin is packed with beta-carotene which is converted into vitamin A inside the body. Vitamin A helps skin cells to grow, leaving the skin wrinkle-free and soft.

Coconut

Coconut oil is very beneficial for the skin since it moisturizes it well. Packed with vitamins K and E as well as minerals and healthy fats, it improves skin health while coconut water contains potassium while also boosting hydration.

Oats

Wholegrain oatmeal has plenty of zinc in it as well as biotin, magnesium and potassium – all nutrients which promote healthy skin.

Kiwi

Kiwi fruits may be small but they are full of antioxidants and vitamin C to prevent skin aging through collagen synthesis.

Carrots

Carrots are full of vitamin A which is known to promote healthy skin.

Yogurt

Yogurt contains calcium, but it is also packed with protein as well as vitamins B2, B6 and B12. All of these detoxify the skin and keep it healthy. Plain yogurt contains no sugar and is therefore best for the skin.

Adding these foods to your daily diet is a great way to improve the condition and health of your skin. With their high mineral and vitamin content as well as their powerful antioxidant and anti-inflammatory properties, they are the ideal way to boost your overall health and wellness while allowing your skin to be the very best it can be. Combine these foods with plenty of water and a healthy lifestyle and enjoy all the benefits of beautiful skin. Your acne problems could be a thing of the past.

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