Having great skin isn't just about the products you put on your face. It's a cumulative manifestation of our stress levels, hormones, diet, skincare, and genetics. While some of these things can be out of our control, one of the best ways to fight back against acne starts with what you're putting on your plate. Certain foods like dairy, refined oils, and high glycemic foods can fuel the acne fire while other foods like broccoli, salmon, and walnuts can help to squelch that fire. Acne is an inflammatory skin disease, so filling your plate with anti-inflammatory antioxidant rich foods can help to heal acne and keep inflammation at bay. Keep reading below to discover the top 5 acne healing foods that can help restore your complexion and ward off acne!
1. Fatty Fish
Fish like Salmon, Mackerel, or Herring are great for foods for healthy skin. Fatty fish are a rich source of omega-3 fatty acids, which are great for keeping skin thick, supple, and moisturized. The omega 3 fats found in fish also help to reduce overall inflammation, reducing acne, redness, and overall sensitivity to things like the sun's rays, winds, and other UV pollutants or irritants.
Fish also contain vitamin E, one of the most important antioxidants for the skin, that help to protect skin against damage from inflammation and free radicals.
Rich in healthy fats, avocados help to benefit many different functions in the body- most noticeably your skin. Getting enough healthy fats (like avo) helps the skin stay flexible, supple, and moisturized. Avocados contain specific compounds that protect the skin from UV damage which often can lead to hyperpigmentation, wrinkles, and other forms of sun damage.
Avocado also contains vitamin E and C. Vitamin E, again protects the skin from free radical damage while vitamin C produces collagen. Collagen is used by our bodies to help with skin rejuvenation, to prevent scarring, and decrease hyperpigmentation.
3. Nuts and Seeds
Nuts and seeds like walnuts, almonds, chia, flax, pumpkin, and hemp seeds can be amazing for acne prone skin. They're a great source of omega 3 essential fatty acids which are optimal for reducing bodily inflammation.
A diet too high in omega 6 fatty acids can worsen things like inflammation, psoriasis, and acne so it's important to maintain a ratio of higher omega-3's to omega-6's. Nuts and seeds contain a variety of vitamins and minerals essential for healthy skin function like vitamin e, c, zinc, calcium, iron, potassium, magnesium, selenium, and protein.
4. Cruciferous Veggies
Cruciferous vegetables like cauliflower, cabbage, bok choy, broccoli, kale, chard, and Brussel sprouts are some of the best things you can add to your anti-acne diet. Cruciferous vegetables contain sulforaphane, an antioxidant that is highly anti-inflammatory and helps to reduce acne breakouts.
Crucifers like broccoli also contain indole-3 carbinol, which helps to detox excess estrogen from the body. Estrogen dominance has been linked to high DHT levels and skin issues like redness, excess oiliness, and acne.
Probiotic rich foods like kefir, kombucha, kimchi, and yogurt can be extremely beneficial when it comes to treating and preventing acne. Probiotics help to treat acne by working internally through the gut. There is a delicate balance of good and bad bacteria that live in the gut, and it's not news that acne sufferers typically have an abundance of bad bacteria overgrowth.
Whether It's from stress, antibiotics, or other daily life stressors, our balance of good and bad bacteria in the gut can easily be thrown off (with bad bacteria taking over). This can lead to issues like skin problems, poor digestion, and lethargy, just to name a few. Probiotics work to repopulate the good bacteria in the digestive track and create a healthy balance between the two, thus helping your skin heal in the process.
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Kali Kushner, known as the Instagram alias myfacestory, is a natural beauty advocate in the greater Cincinnati area who is passionate about using organic skincare and holistic remedies to heal acne from the inside out. Her dedication lies in her own chronic acne struggles as she continues to restore herself while helping those around her.