Acne is a common concern among adolescents and many medications available to treat the problem. However, health experts say that there is a relationship between diet and acne and making some dietary changes can reduce outbreaks. Here are some foods that can promote clear skin and help get rid of acne:
- Probiotics: Probiotics are fermented foods which have microbiome (good bacteria), which help in digestion and immunity. These foods include live, active strains of good bacteria that can address inflammation in the gut and reduce acne breakouts. Foods that have high source of probiotics include: Greek yogurt, kefir, sauerkraut, microalgae, miso soup, pickles, tempeh, kimchi, and kombucha tea.
- Antioxidant Rich Berries: Including foods that are rich in antioxidants in your diet can help keep acne at bay. Antioxidant-rich foods include blueberries, blackberries, cherries and goji berries. Dark chocolate can also boost antioxidant levels.
- Green Tea: Drinking green tea may improve acne due to its EGCG content (a polyphenol antioxidant known as having anti-inflammatory and anti-microbial effects). Incorporating green tea in your diet helps to increase blood-flow and oxygen to the skin and improve its look and feel. Importantly, green tea improves overall health and reduces stress levels.
- Oysters or Other Zinc-rich Foods: According to research from the National Institutes of Health, people with acne have lower levels of zinc in the blood, and taking zinc orally can help treat acne faster. Oysters are a rich source of zinc. Other zinc- rich foods include beef, crab, lobster, pork, and dark meat chicken. Vegetarians can have mushrooms, squash, zucchini, spinach, yogurt, cashews, toasted wheat germ (sprinkled on salads and steamed veggies), roast roasted pumpkin and squash seeds, and dried watermelon seeds. Vegetables high in zinc can reduce the inflammation of the skin, which can cause the appearance of large pores.
- Omega-3 Fatty Acid: Omega-3 fatty acids are essential for good overall health and can also help keep acne under control. Fish such as salmon, rainbow trout, halibut, anchovies, and sardines are excellent sources of acne. Walnuts and flaxseeds are plant-based omegs-3 fatty acid foods.
- Foods Rich in Selenium: Foods that are rich in selenium help promote skin elasticity and reduce skin inflammation. Foods such as Brazil nuts, brown rice, Chia, sunflower and sesame seeds are rich in selenium. It is also found in aromatic vegetables such as onion and garlic.
- Vitamin C: Vitamin C is considered a magical vitamin for the skin. It promotes collagen formation, skin elasticity, and dirt extraction when applied topically. Plant-based sources of Vitamin C are broccoli, spinach, kale, chives and parsley. Topical application of the juice of oranges, lemons or any other vitamin C-rich vegetables or fruits can act as a toner and tighten the pores.
- Green Leafy Vegetables: For a healthy and clear skin, include green leafy vegetables in your diet. Leafy vegetables have lots of Vitamin E which will helps your skin heal from damage and scarring caused by acne.
Drink lots of water and cut down on your alcohol intake. Try to avoid processed and dairy foods which can increase acne. A simple change in your diet can improve acne and help you get clear, radiant skin.