Eat These 14 Foods To Combat Acne

Key Points

  • It's no secret that the foods you put in your body affect your skin's complexion and overall health.

  • Spinach, yogurt, and fatty fish are all examples of great foods for acne-prone skin.

  • Avoid processed foods, fried foods, and greasy foods if you're aiming for beautiful, clear skin.

  • Eat healthy foods for acne, but remember to be human; it's normal to enjoy treats in moderation.

Are you tired of waking up every morning to blemishes and acne? Are you constantly on the hunt for a solution to banish those pesky pimples once and for all? Well, look no further, because the answer to your skin woes may be in your kitchen! Many foods for acne keep you feeling amazing inside and out.

Yes, you read that right! The key to clearer skin may lie in the foods you eat. It's time to put a stop to harsh chemicals and expensive skincare products and to start indulging in delicious foods for acne that leave your skin glowing from the inside out.

Grab a snack and get ready to learn about the best foods for fighting acne. From leafy greens to juicy fruits, there are many tasty options that make your taste buds and your skin happy. Say goodbye to boring salads and hello to flavorful meals that have you looking and feeling your best in no time!

Leafy Greens

Leafy greens contain antioxidants and nutrients that combat inflammation and reduce the risk of developing acne. They also contain vitamin A, which regulates oil production in the skin. Leafy greens also consist of vitamin C. Vitamin C helps diminish the appearance of inflammation and supports collagen production for healthier skin.

Leafy Greens To Incorporate into Your Diet

Certain leafy greens are good for acne-prone skin because they contain a variety of vitamins and minerals that are beneficial for skin health. These leafy greens have antioxidants and fiber that keep the skin clear and glowing.


Not only is spinach rich in vitamins A and C, but it's also high in iron. Iron delivers oxygen and nutrients to the skin, which improves skin tone and promotes a healthy glow.

Spinach is also high in magnesium, which is essential for healthy skin. Magnesium regulates the body's stress response. This prevents stress-related skin issues such as acne breakouts and eczema.

Spinach also contains chlorophyll, which is a natural detoxifier that removes toxins from the body. Removing toxins from the body improves skin health and reduces the risk of acne breakouts.


Kale contains omega-3 fatty acids, which are essential for healthy skin. Omega-3s maintain the skin's natural barrier, which prevents moisture loss and lessens the risk of dry, flaky skin.

Leafy greens


Consuming arugula as part of a healthy diet promotes healthy skin by providing essential vitamins, minerals, and antioxidants that protect and nourish skin cells. Arugula is a hydrating food that keeps the skin hydrated and supple. Adequate hydration is important for achieving healthy skin. Hydration sustains the skin's natural moisture barrier and prevents dryness and flakiness.

Swiss Chard

Incorporating Swiss chard into your diet provides a range of nutrients and antioxidants that supports healthy skin. Swiss chard reduces inflammation and prevents some signs of aging. It contains flavonoids and other compounds with anti-inflammatory properties. This prevents the development of acne and other skin conditions.

Swiss chard is also high in magnesium. This keeps the skin's collagen and elastin production working at its best. These proteins in the skin leave the skin firm and supple, which is essential for anti-aging properties.

Collard Greens

Collard greens are a good source of calcium. Calcium supports the skin's natural moisture barrier, which stops dryness and promotes a healthy glow.

Collard greens also contain sulforaphane. Sulforaphane is a compound that has proven to have anti-inflammatory and anti-cancer properties.

Collard greens are also great for detoxification. Collard greens contain compounds that support the liver's detoxification processes, which remove harmful skin toxins from the body.

Omega-3 Rich Foods

Omega-3 fatty acids are essential fatty acids the body needs for many functions, including reducing inflammation. Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it contributes to a variety of health problems, including acne. Omega-3 fatty acids reduce inflammation by blocking the production of inflammatory compounds in the body. This improves acne and other inflammatory skin conditions.

The Best Omega-3 Fatty Acids To Eat for Acne

There are so many omega-3 fatty acids that are great for fighting skin issues. But these omega-3s work the best to clear up skin and give it a radiant glow that everyone strives to have.

Fatty Fish (Salmon, Sardines, And Mackerel)

Fatty fish is high in omega-3 fatty acids, but that's not all. Fatty fish is also a good source of vitamin D, which is important for skin health. Vitamin D helps with the growth and development of skin cells and prevents skin damage caused by the sun's UV rays.

Fatty fish also contain large amounts of protein. Protein is great for keeping the skin healthy because it repairs and regenerates skin cells. This helps the skin look young and healthy.

Flaxseeds and Flaxseed Oil

Flaxseeds contain lignans, compounds proven to have anti-inflammatory and antioxidant effects. These properties shield the skin from damage caused by free radicals and other environmental factors.

Flaxseed and flaxseed oil

Flaxseeds are also high in fiber, promoting healthy digestion and eliminating toxins from the body. When the body can eliminate toxins efficiently, it stops breakouts and other skin issues from happening.

Flaxseeds and flaxseed oil are also rich in vitamin E, a powerful antioxidant that reduces the appearance of fine lines and wrinkles and supports healthy-looking skin.

Chia Seeds

Chia seeds are great for the skin and are super easy to incorporate into your diet. Add them to smoothies, yogurt, oatmeal, or salads, or use them as a topping for toast or avocado toast.

Chia seeds are high in omega-3s, but they're also a good source of minerals like zinc, magnesium, and calcium. These minerals are important for maintaining healthy skin. Zinc, in particular, is essential for supporting collagen production. It keeps the skin looking young and healthy.


Soybeans contain compounds called isoflavones, which help the appearance of hyperpigmentation and improve skin tone. Soybeans also lock in hydration and moisture in the skin, leaving it soft and plump.

Brussels Sprouts

Brussels sprouts contain essential vitamins and minerals. Brussels sprouts are a good source of vitamins A, C, and K, as well as minerals such as folate and potassium. These nutrients are important for maintaining healthy skin, promoting cell regeneration, and reducing inflammation.

Cooked Brussels sprouts

Brussels sprouts also have anti-inflammatory properties, which prevent conditions like acne, rosacea, and eczema.

The vitamin C in Brussels sprouts is an essential component in the production of collagen, a protein that keeps the skin firm and elastic. Eating Brussels sprouts improves skin texture and decreases the appearance of fine lines and wrinkles.

Probiotic Foods

There is a strong link between gut health and acne. The gut microbiome plays a critical role in regulating the immune system and maintaining healthy skin. An imbalance in the gut microbiome, known as dysbiosis, leads to inflammation and hormonal imbalances, which trigger acne breakouts. Eating a diet rich in probiotic foods restores balance in the gut microbiome and improves overall skin health.

"Probiotics are ingredients that promote the growth of healthy bacteria in our bodies," M.D. Joshua Zeichner explains. "True probiotics are live organisms that may be found in fermented foods like yogurt or high-quality supplements. When taken by mouth, they can help normalize your gut bacteria, improve the microbiome of your digestive tract, and subsequently minimize inflammation throughout the body, including the skin."

Examples of Probiotic Foods Perfect for Combating Pimples

Probiotic foods work by healing the body from the inside out. Try these foods that not only aid in digestion and gut health but also bring you a beautiful complexion.


Yogurt works great for treating acne for multiple reasons. It's full of nutrients such as protein, calcium, and vitamins B2 and B12, all of which sustain healthy skin. Protein repairs and regenerates skin cells, while calcium maintains skin barrier function.


Yogurt also effectively moisturizes the skin. Yogurt contains lactic acid, a natural exfoliant and moisturizer. Yogurt removes dead skin cells and hydrates the skin, leaving it soft and smooth. Lactic acid also improves skin tone and the appearance of hyperpigmentation.


Kefir is a fermented drink made from milk or non-dairy alternatives like coconut milk. It contains vitamins B2, B12, and K2, which are all beneficial for the skin. Vitamin B2, also known as riboflavin, sustains the skin barrier, while vitamin B12 supports cell regeneration. Vitamin K2 is essential for maintaining healthy skin elasticity and preventing wrinkles.


Kimchi is a traditional Korean fermented dish made from vegetables, typically cabbage, and spices. Kimchi is a great source of antioxidants, such as beta-carotene, vitamin A, and flavonoids. These antioxidants protect your skin from free radical damage caused by environmental factors such as pollution and UV rays, which contribute to premature aging and skin damage.


Kombucha is a fermented tea beverage that contains a variety of nutrients and beneficial compounds that promote overall health. The organic compounds and natural probiotics found in kombucha improve the skin's natural barrier, increasing hydration in the skin. This leads to a natural balance in the skin and fewer breakouts.

Glasses of kombucha

Foods To Avoid

Some foods cause breakouts, inflammation, acne, and other skin issues. Keep your complexion clear and vibrant by avoiding these foods that are not only unhealthy for your skin, but for the rest of your body as well.

High-Glycemic-Index Foods

High-glycemic-index foods are quickly digested and cause a rapid increase in blood sugar levels. Sugary drinks, white bread, pasta, and pastries are all examples of high-glycemic-index foods. These foods trigger an increase in insulin levels, leading to inflammation and excess sebum production. Both of these contribute to the development of acne.

To limit or avoid high-glycemic-index foods, try substituting them with whole grains, fruits, vegetables, and legumes, which regulate blood sugar levels.

Fried and Greasy Foods

French fries, fried chicken, and pizza are high in unhealthy fats. They cause excess oil production and inflammation. Substituting fried and greasy foods with baked or grilled options helps control acne and other skin issues. Choosing foods that are naturally lower in fat, such as vegetables, lean proteins, and whole grains also aids in clearing blemishes.

Plate of greasy junk food

Processed and Junk Foods

Processed and junk foods are often high in refined carbohydrates, sugar, and artificial additives, all of which contribute to inflammation and hormonal imbalances in the body. These factors exacerbate acne.

Eat Healthy so You Can Look and Feel Your Best

While no magic pill or superfood cures acne overnight, there are plenty of delicious and nutritious foods that support healthy skin and reduce the likelihood of breakouts. From antioxidant-rich berries to probiotic-packed kefir, there are plenty of options to choose from that keep your skin looking its best.

So why not make mealtime a fun and flavorful adventure by experimenting with new ingredients and recipes? Try whipping up a batch of homemade kimchi or sipping on a refreshing green smoothie, and see how your skin responds. Who knows, you might just discover a new favorite dish that not only tastes great but also keeps your skin glowing.

But remember, while a healthy diet is important for maintaining healthy skin, it's not the only factor. Getting enough sleep, staying hydrated, and keeping stress levels under control are also key components of a healthy lifestyle that benefits your skin.

Don't stress too much about what you eat, and don't forget to indulge in a treat now and then. After all, life is about balance, and a little indulgence does wonders for the soul. With a balanced approach to eating and self-care, you support your skin's natural radiance and feel your best inside and out. Cheers to healthy skin and happy eating!

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