How to Get Rid of Acne with Diet & Lifestyle: Clear Skin Forever

It’s impossible to refuse the truth behind this old but sensible statement by the Father of Modern Medicine, Hippocrates. When it comes to acne, your diet has a massive impact on its occurrence. And while you cannot just make it vanish with your nutritional intake, you can certainly influence it.

What Causes Acne?

If you are thinking that not taking proper care of your face giving you that ugly acne, dump that thought. Because your hormones influence the occurrence of acne. They make your skin produce more oil. And when a layer of dead skin cells accumulates on the pores, you get acne.
The Acne Diet: Diet for Acne-free Skin

1. Low Glycemic Index (GI) Diet

Several studies were conducted to find out the effects of a low glycemic index diet. Glycemic index (GI) is a measure where food items are ranked as per their effect on your blood sugar levels. In other words, foods that do not escalate your blood sugar levels have a low glycemic index.
Food Items with Low GI

  • Oat bran and rolled oats
  • Whole wheat
  • Brown rice
  • Sweet potatoes
  • Nuts and raisins

2. Omega-3 Fatty Acids

These fatty acids are mostly found in protein sources, such as eggs, fish, and a few plant sources. A study published in Lipids in Health and Disease reveals that omega-3 fatty acids are anti-inflammatory, and those who included omega-3s in their diet experienced reduced levels of acne severity.
Food Items High In Omega-3 Fatty Acids

  • Fish such as mackerel, herring, sardine, and salmon
  • Cod liver oil
  • Oyster
  • Caviar
  • Flaxseeds

3. Foods containing Vitamins A, D, And E

Vitamin A (retinol) fights acne when applied topically. A study conducted on both men and women showed that retinol was highly effective in treating acne inflammation. Another study found that the people suffering from acne experienced an improvement in their symptoms after they started taking oral vitamin D supplements.
Also, vitamin E, along with vitamin C, helps in preventing the formation of comedones and the growth of acne-causing bacteria.
Food Items High In Vitamins A, D, and E

  • Sweet potato
  • Carrots
  • Egg yolk
  • Raw whole milk
  • Tuna

 4. Antioxidant-rich foods

Oxidative stress is one of the main reasons for acne. Your body has an antioxidant defense system, such as catalase (CAT) and the enzyme superoxide dismutase (SOD) that regulates the production of reactive oxygen species (ROS), thus maintaining the redox balance of the cells. High levels of ROS and low levels of antioxidants cause oxidative stress. So, consume foods that are rich in antioxidants to avoid acne.
Food Items High In Antioxidants

  • Dark chocolate
  • Berries (cranberry, mulberry, goji berry, blackberry, and wild blueberry)
  • Pecan nuts
  • Kidney beans
  • Cilantro

5. Diet Enriched with Zinc-containing Foods

According to studies, this micronutrient is essential for the development of the skin and to maintain its proper function. Also, zinc is effective against acne-causing bacteria. Several studies concluded that people who were suffering from acne (both men and women) had significantly low levels of zinc in their bodies. When consumed orally, it reduced acne inflammation significantly.
Food Items High In Zinc

  • Spinach
  • Chicken
  • Mushrooms
  • Yogurt or kefir
  • Lamb

6. Controlled or No Dairy Intake

Researchers suggest that dairy products can magnify your acne. Why? It’s because the dairy cows are often given hormone injections to increase their milk production. And when you consume the milk or dairy products made from it, it causes hormonal imbalance in your body, which triggers acne.
Milk Alternatives to Try To Avoid Acne

  • Rice milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Tiger nut milk

 7. Chocolate and Acne

A 2013 study found that chocolate could increase the severity of acne. However, the evidence proving chocolate’s involvement in infuriating acne is very limited.
And it’s more likely that the sugar and other ingredients in the chocolate are to be blamed for your breakouts.

8. Other Supplements to Clear Up Acne

  • SeleniumA study published in Advances in Dermatology and Allergologystates that people suffering from acne vulgaris have low levels of selenium in their bodies.
  • Vitamin CThis antioxidant is a savior for your skin. It not only boosts cell regeneration but also clears acne and minimizes breakouts.
  • Vitamin B3 Or NiacinThis essential vitamin is very efficient in treating acne.

Cover image : Background photo created by freepik -

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