Foods That Fight Acne

If you are looking for a natural way to clear up your acne then you have come to the right place. You have probably heard many times to stay away from certain foods. These foods being of the sugary and greasy variety. What you don't hear much of are which foods are best to include in your diet.

Eating the foods listed below is a great way to fight off acne. Some foods help detoxify your body, while others will provide your body with necessary vitamins and minerals needed to have healthy skin.

Foods Containing Vitamin C

Vitamin C will protect your skin from scarring as well as strengthen the skin's cell membranes. Bioflavonoids act as natural anti-inflammatories that can enhance the healing action of vitamin C. Bioflavonoids can be found in the white rind inside citrus fruits.

Vitamin C rich foods:

  • Bell peppers
  • Broccoli
  • Cabbage
  • Cantaloupe
  • Celery
  • Cranberries
  • Grapefruit
  • Kiwi
  • Mango
  • Melon
  • Oranges
  • Papaya
  • Pineapple
  • Raspberries
  • Spinach
  • Strawberries
  • Tomato


Vitamin C Recommended Dietary Allowance:

  • Adults ~ 250 - 2000 milligrams per day

Foods Containing Selenium

Selenium is a powerful antioxidant, which is known to protect skin cells from damage due to inflammation (breakouts). Selenium also protects the skin by helping it retain elasticity. Selenium helps the body more when taken with vitamins A and E. See the section below on eating foods high in vitamin A and vitamin E.

Selenium rich foods:

  • Brazil nuts
  • Brewers yeast
  • Cashews
  • Fish
  • Garlic
  • Lentils
  • Meat
  • Poultry
  • Sunflower seeds
  • Wheat germ
  • Whole grains


Selenium Recommended Dietary Allowance:

  • Teens & Adults ~ 55 micrograms per day

Eating just one Brazil nut a day will provide you with your daily selenium requirement.

Foods Containing Beta-carotene

Beta-carotene is another powerful antioxidant that protects the skin. Beta-carotene is the substance found in many orange, yellow, and red colored vegetables and fruits and vegetables. The body converts beta-carotene into vitamin A. Vitamin A is another of the nutrients that helps to enhance selenium's benefits to skin.

Beta-carotene rich foods:

  • Apricot
  • Asparagus
  • Bell peppers
  • Broccoli
  • Cantaloupe
  • Carrots
  • Cilantro
  • Collard greens
  • Kale
  • Mango
  • Nectarine
  • Papaya
  • Peach
  • Peas
  • Pumpkin
  • Spinach
  • Summer squash
  • Sweet potatoes
  • Thyme (fresh)
  • Turnip greens
  • Winter squash

Food processing such as chopping, and cooking enhances bioavailability of beta-carotene.

Beta-carotene Recommended Dietary Allowance:

  • Adults ~ 6 milligrams per day (at least 1/2 cup of the beta-carotene rich vegetables and fruit a day)

Foods Containing Vitamin E

Vitamin E is an antioxidant that helps skin heal from damage and scarring caused by acne. Vitamin E also has anti-inflammatory properties.

Vitamin E rich foods:

  • Almonds
  • Blueberries
  • Broccoli
  • Corn oil
  • Hazelnuts
  • Kiwi
  • Mango
  • Olives & olive oil
  • Peanuts & peanut butter
  • Safflower oil
  • Soybean oil
  • Spinach
  • Sunflower seeds & oil
  • Tomato
  • Wheat germ oil


Vitamin E Recommended Dietary Allowance:

  • Adults ~ 15 milligrams per day
  • Lactating women ~ 19 milligrams per day

Foods Containing Zinc

Zinc is another great element to fight off acne. Zinc is commonly taken to combat the common cold. Zinc is an antioxidant that is known to protect the skin and also guard against premature aging. Zinc also helps speed up the healing process after an injury. Zinc is so effective at treating skin conditions, that it is a main ingredient in diaper rash products. Additionally, Zinc helps the body absorb vitamin A, which is another important nutrient for healthy skin.

Zinc rich foods:

  • Beans
  • Fish
  • Oysters
  • Peanuts
  • Poultry
  • Pumpkin & Squash seeds
  • Sesame seeds
  • Wheat germ


Zinc Recommended Dietary Allowance:

  • Women ~ 8 milligrams per day
  • Men ~ 11 milligrams per day

Foods Containing Omega-3 Fatty Acids

Omega-3 fatty acids are know to reduce and prevent inflammation, which can help keep acne breakouts at bay. Omega-3's also keep the cell's membrane strong and healthy and will keep the skin's elasticity in tact.

Omega-3 rich foods:

  • Flaxseeds
  • Halibut
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Snapper
  • Soybeans (cooked)
  • Tofu
  • Walnuts


Omega-3 Recommended Dietary Allowance:

  • Teens & Adults ~ 220 milligrams
  • Pregnant & Nursing Women ~ 300 milligrams

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Comments 3 comments

sid_candid profile image

sid_candid 6 years ago

This is a useful hub for natural treatment for acne.


Violet Flores profile image

Violet Flores 6 years ago from Kentucky Author

Cheers! Thanks for stopping by.


Nesie 4 years ago

Thank you so much!!

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