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Those who struggle with acne know how hard it is to get rid of it. There are many factors that contribute to breakouts that are out of our control, like genetics, which is why it’s important to get a handle on what you can change to better your skin. For most acne sufferers, the problem lies in their diet.
Acne has been linked to a high glycemic diet. These foods are processed, high in sugar and fat, and are made with white flour and cause your blood sugar to spike. It “triggers a cascade of events that increases hormones and increases sebum, and all this together actually causes acne to flare up,” according to dermatologist Dr. Linda Stein Gold. Instead, you want to eat colorful fruits and vegetables and lean proteins to keep your blood sugar stable.
Best Foods For Acne:
- Berries
- Citrus Fruits
- Leafy Greens
- Bell Peppers
- Whole Grains
- Cold-Water Fish
Foods To Avoid:
- Fatty, Red, or Processed Meats
- Butter & Margarine
- Fried Food
- Processed Snacks
- Sweets
- Sugary Drinks
Experts say that acne is often the result of a selenium deficiency in the body. In addition to taking supplements to help get your selenium levels up, it’s also suggested that you start eating foods that are rich in the important mineral.
Foods High In Selenium:
- Brazil Nuts
- Yellowfin Tuna
- Halibut
- Grass-fed Beef
- Turkey
- Eggs
- Chicken
- Spinach
- Pumpkin Seeds
Acne is an inflammatory skin condition, so it makes sense that a diet rich in anti-inflammatory foods can help clear breakouts and perfect the skin. Here are some healthy, anti-inflammatory fruits, veggies, and proteins that you should start eating regularly if you struggle with acne:
Spinach
Dark, leafy greens like spinach are rich in chlorophyll, which helps cleanse bacteria and toxins from the digestive tract and bloodstream. It's also rich in vitamin A, a natural anti-acne agent. Add it to your smoothies, omelets, and salads to reap its skin-clearing benefits.
Salmon
Cold-water fish like salmon are high in omega-3 fatty acids and are known for their anti-inflammatory properties. They'll also help elevate your mood and stabilize your hormones, which have been proven to impact acne.
Blueberries
Blueberries are rich in antioxidants and have been found to help moderate and decrease acne. They can also lower chronic inflammation and reduce oxidative stress, too! And, they're so easy to incorporate into your diet. Just add a serving of blueberries to your yogurt, oatmeal, smoothies, and salads!
Oranges
Citrus fruits like oranges are loaded with antioxidants that help target inflammation and are rich in vitamin C. This essential skin vitamin is necessary for collagen production and can help reduce redness in breakouts by strengthening the linings of capillaries. Plus, it also has a brightening effect on the skin and can help fade acne scars faster.
[Photos: Shutterstock]
