ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Foods That Fight Acne

Updated on March 18, 2011

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


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)