Foods That Fight Acne

foods that fight acne


We all know how pesky acne can be. It is common knowledge that the average  American spends $500 in a quarter on skincare products just to alleviate a skin condition. While we spend more on skincare, it is also wise to avoid it. We can start by checking our eating habits and what we ingest might be the culprit of everything. 


Brazil nuts, Almonds

These are rich in selenium, a powerful antioxidant that appears to help improve acne, probably by protecting cells from inflammatory damage and preserving skin’s elasticity. Selenium works particularly well when it’s accompanied by vitamins E and A, so eat your Brazil nuts with some almonds and perhaps some red bell peppers.


This green fruit is rich in vitamin E. Vitamin E aids to increase skin,s vitality.  Avocado is a wonderful source of vitamin C, which can help reduce skin inflammation and naturally moisturize the skin.

Avocados are high in healthy fats. These fats bring many functions in the body, including healthy skin. Getting good enough of these fats is essential to keep the skin moisturized.

Brown rice 

Brown Rice contains a rich source of vitamin B, Magnesium, protein and several antioxidants. Vitamin B works as a stress fighter in the skin, it also helps regulate hormone levels and lowers the chances of having a terrible acne breakout.


No one knows exactly why, but getting enough  zinc appears to help slow down or even stop the breakouts. Mineral zinc reduces the effects of acne. It may be that zinc helps to control the release of male hormones that kick-start acne. Zinc also helps the body absorb vitamin A, another important nutrient for healthy skin.

Zinc creates an inhospitable environment for the nasty acne-causing bacteria.  Oysters contain plenty of zinc. Foods that are also high in zinc include turkey, pumpkin seeds, peanuts, and wheat germ.

Salmon, Mackerel, Sardines

Some dermatologists think that  omega-3 fatty acids, which help keep inflammation away, may help keep acne under control. Fatty fish like salmon, sardines, and mackerel all boast omega-3 fatty acids. 

Fish is a good source of essential fatty acids containing omega-3 and omega-6. These particular acids help to reduce the inflammation in our bodies that can trigger cells to clog pores and potentially cause acne.  Salmon, mackerel and sardines are the top three fish that help to fight blemishes. Generally, foods that fight acne has a good amount of omega-3 fatty acids found in fatty fish.

Sweet potatoes, Carrots, Cantaloupe, Bell peppers

Beta-carotene (found in many orange-, yellow-, and red-hued fruits and vegetables) converts in the body to vitamin A, another of the nutrients that help to enhance selenium’s benefits to the skin. Low levels of Vitamin A are linked with a  higher chance of acne severity.

Sweet potatoes are rich in vitamin A, so they're perfect for keeping the skin in good condition. They're also rich in potassium, and fiber. Sweet potatoes live up to their name and are usually a hit with everyone -- even picky eaters.

Like sweet potatoes,  bell peppers are an excellent source of beta-carotene, which the body converts into vitamin A.

Carrots are one of the healthiest go-to snacks. They are rich in Vitamin A in the form of beta-carotene, which works against acne. Eat carrots along with a healthy diet to reduce acne faster.

The carotenoids are also vital in protecting the skin from free radical damage from the sun.

foods that fight acne


Broccoli is known and referred to as the perfect skin-clearing food.  Broccoli contains health building vitamins like vitamins A, B complex, C, E, and K. It is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C. These helpful antioxidants fight free-radical damage, which will assist with the healthy glow of the skin.

The diets were rich in fruits and vegetables like yams and greens and low in refined foods like white sugar and white flour, which can cause hormones to spike. When people from a similar gene pool started to eat refined foods, they began to experience acne.

Fruit Berries

Raspberries, blueberries and strawberries taste great — and they’re also good for the skin.   These berries are packed with vitamins, antioxidants and fiber. These properties are all rich in phytochemicals that are protective for the skin.

Strawberries are packed with vitamin C so they help keep the connective tissue underneath the skin strong and healthy. Strawberries are also rich in folate, fiber, and an array of phytochemicals that may help prevent skin damage due to exposure to free radicals.

Oranges, Tomatoes, Lemon

These juicy vitamin C bombs won’t cure you of breakouts, but because the vitamin strengthens cell walls, it can help protect the skin from scarring that blemishes can cause. Vitamin C has long been associated with less skin dryness and wrinkling. 

Bioflavonoids, which often come from a C source (such as the white rind inside citrus fruits), also act as natural anti-inflammatories that can enhance the healing action of vitamin C.

Tomatoes are good for the immune system and also are amazing for the skin, because of these nutrients' powerful antioxidant properties.

Lemon juice helps eliminate waste and works as a liver cleanser to prevent the build-up of blood toxins. Lemon juice also cleans out pores and acts as a skin brightener. The vitamin C in lemons increases collagen production while the citric acid helps treat acne and pimples.

Green Tea

Studies show that  green tea helps fight acne. Drink more green tea throughout the day, and try applying cooled tea bags or a cloth dipped in cooled green tea to acne-prone areas of the face for 10-15 minutes.

This is a go-to for hydration and should be added to everyone’s routine as a healthy dose of acne-fighting antioxidants. Proper hydration improves cell turnover, meaning to have more healthy new cells to improve the complexion.



We hope you have picked up a few tips on how to choose and opt for foods that fight acne. Simply follow these tips for better health and to better acne-free skin!

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