Growing up, I had horrible skin, and I mean horrible. Aside from the medication my dermatologist put me on to fight the breakouts, I was regularly on the hunt for foods that can help fight acne. As it so happens, there are actually quite a few foods that can be really helpful for the betterment of our skin. Much of it has to do with how rich the foods are in particular vitamins and minerals, like vitamin C and zinc — both of which can work wonders on our complexion.
Some people just seem blessed to have naturally clear and glowing skin. Others of us seem to regularly be on the lookout for overnight tricks to clear up our skin. However, even those super-blessed ladies with what appears to be porcelain skin tend to get a mark or blemish here or there every once in awhile. Yes, there are genetics associated with our how skin behaves and hormones play a huge role, but nutrition plays a part in all of this as well. In terms of what might trigger or aggravate acne, the Mayo Clinic cites examples such as dairy or carbohydrate-rich foods, like bread and bagels.
I’ve rounded up a list of eight foods that can help fight acne. Next time your skin is acting up and you’re rushing to the grocery store to grab your favorite deep-cleaning face wash, add some of these foods to your cart as well. Just like that you can fight off the breakout on all fronts.
According to registered holistic nutritionist Rachelle Wood, avocado contains plenty of vitamin E, which in turn can increase skin’s vitality. It’s also packed with vitamin C which plays an important role in our skin health, as we’ll get to.
Wood also recommended to Huffington Post Canada that those looking to fight acne try increasing the amount of broccoli in their diet. The vitamins found in broccoli — including A, B complex, C, E, and K — are antioxidants that “fight radical damage which will assist with the luminosity of your skin,” Wood said.
Figs contain magnesium essential for balancing out acne-inducing hormones, according to LaurenConrad.com. By consuming figs and other rich sources of magnesium, like oatmeal and brown rice, you can help control that hormonal acne.
4. Whole Grains
A study published in the American Journal of Nutrition, and cited by WebMD, suggests those with acne might have fewer breakouts by adding more whole grains into their diet, in addition to beans and veggies.
Another great source of those beneficial antioxidants (and vitamin C)? Artichoke. Wood noted, “This fibrous green vegetable helps to remove toxins from the body, making it a great addition for a healthy skin diet.”
Eat more salmon? You don’t have to ask me twice! Salmon is good for our bodies because it contains a whole boatload of the right kind of fat — omega-3 fatty acids. According to the experts at Annmarie Gianni Skin Care, eating more of these fats can help tame inflammation in the skin and improve breakouts.
According to a post by Annmarie Gianni Skin Care, studies have shown the mineral zinc may have the power to reduce acne effects. The best way to get zinc is through food, as overdoing it via a supplement might lead to negative effects, which we obviously want to avoid. Oysters are an excellent source of zinc (and they’re an aphrodisiac, too, so you can kill two birds with own stone). Other foods full of zinc include roast beef, roasted pumpkin and squash seeds, and dried watermelon seeds.
8. Anything Else Rich In Vitamin C
According to Wood, vitamin C can reduce skin inflammation and naturally moisturize the skin. This means it’s time to stock up on those foods that are rich in vitamin C, like oranges, tomatoes, strawberries, and melons. According to LaurenConrad.com, vitamin C can also help protect your skin from acne scarring and can help heal damaged or irritated skin.
These foods could be just what the dermatologist ordered if eaten while maintaining a good, healthy skin care regimen. While they won’t cure acne alone, they’re certainly worth a try in an effort to tame your skin.
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