Food for Clear Skin: An Anti-Acne Diet
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Food for Clear Skin: An Anti-Acne Diet

Acne or pimples are common skin condition (sometimes, get worst) that is accelerated by health factors and modern lifestyle routines. Having a proper diet or choices for food for clear skin plays a key role in controlling acne, zits, pimples, or inflammation.

Your diet is an integral part of your skincare routine other than the use of cosmetic and beauty products. Choosing a diet for clear skin acne will not overnight help you get rid of acne, pimples, zits, or irritation but will surely yield benefits in the extended run. To understand how a diet for pimple-free skin impacts the symptoms and aids you in checking the breakouts keep reading this article.

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Role of Food for Clear Skin & Causes of Acne

Not looking after your skin and showing negligence in taking proper and required care of your skin is not the only factor that causes acne or pimple. Your food habits and your intake have a major role in influencing the frequency and incidences of acne and breakouts. They accelerate the oil build-up and dead skin to form a layer that amasses on the skin pores and causes acne.

Some people get rid of acne with age and for some, it might get worsen and more severe because of their hereditary factors and immune system. Many research studies show that there is a direct link between your diet and acne pimples. What you consume demonstrates on your face, thus, an anti-acne diet, i.e., food for clear skin plays an important role in getting glowing and pimple-free skin. A diet for pimple-free skin or a diet for clear skin acne will help you manage the symptoms of acne pimples.

The Clear Skin Diet: Diet for Pimple Free Skin

Consumption of specific types of food may aid in clearing the skin. Some food has characteristics that calm down and reduce irritation, counter the symptoms of acne, and are effective in controlling breakouts. The following diet for clear skin acne will help in lessening the appearance of acne:

Food enriched with Omega 3 Fatty Acids

Omega-3 fatty acids are considered to be an anti-inflammatory and rich source of protein that aids in reducing the severity of acne. It helps in dropping the chances of developing skin cancers and also reduces the impacts of specific drugs on the skin.

Foods that are rich in high Omega-3 content:

  • Flaxseeds
  • Soybeans
  • Fishes like salmon, and sardines.
  • Kale
  • Spinach
  • Chia seeds
  • Almonds and walnuts
  • Oyster
  • Pastured Eggs

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Food with Low Glycemic Index (GI)

Generally, food with a glycemic index raises the level of blood sugar level and makes your skin prone to more acne and pimples. Processed foods and foods like bread, instant cereal, rice cakes, popcorn, corn flakes, etc. have a high GI and trigger acne buildup.   

Thus, food with a low level of Glycemic Index does not raise the level of blood sugar and also decreases the release of androgen hormone that primarily causes acne, thus, reducing the severity of acne pimples.

Foods that have low Glycemic Index:

  • Kiwi and oranges
  • Carrots, tomatoes, and broccoli
  • Nuts and raisins.
  • Mushroom, red pepper, and eggplant.
  • Whole Wheat, Oatmeal, and Brown Rice
  • Peanuts
  • Coconut
  • Pulses like green and red lentils

Foods Rich in Vitamins

Vitamin A, C, D, and E are effective in treating your skin right, i.e., they help in making your skin glow, healthy and clear. Vitamin A or retinol on the topical application is proven to be effective in treating the inflammation caused by acne. Vitamin C helps in improving the skin texture, lightens acne marks, makes your skin glow, and prevents the growth of bacteria that causes acne.

Oral; consumption of Vitamin D supplements helps in lowering the level of acne build-up. Vitamin E is an antioxidant that helps in healing acne faster and provides healthy skin. These vitamins are highly effective food for clear skin.

Food items rich in Vitamins:

  • Carrots, spinach, and tomatoes
  • Avocado, almonds, and mushrooms
  • Fishes like Salmon and Tunas

Foods rich in antioxidants and zinc

A micronutrient-rich diet is essential in countering acne-causing symptoms and hormone imbalances. Food items rich in zinc and anti-oxidants are highly essential and effective in treating acne and pimple-free skin. They aid in enhancing the skin texture and aid in the proper functioning of the body.

Food items rich in zinc and anti-oxidants:

  • Green Tea
  • Broccoli
  • Berries
  • Mushrooms
  • Spinach
  • Chickpeas
  • Raisins
  • Kidney Beans
  • Dark Chocolate

Foods to Avoid

  • Milk and dairy products
  • Sweet Chocolates
  • Foods with high Glycemic Index


Our food choices affect the health of our skin. Nevertheless, there is a complex relationship between the food you intake and acne. Seeking a doctor or nutritionist will help you in making specific food choices that will guide you to acne-free and healthy skin. A clear skin diet will help you in maintaining a healthy lifestyle and reduces the underlying factors causing acne.

Also Read – What are the benefits of honey lemon?

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