×
Rows of halved papayas against a teal background.

Eat These 7 Foods if You Want Clearer Skin

Diet for Acne

Between 40 and 50 million Americans struggle with acne. While it is most common among teenagers, it can also affect adults too. Basically, acne is a skin condition where oil glands of the skin become clogged, producing pimples, spots, or cysts. Surprisingly, your diet might play a bigger role than you think, so we have created the ideal diet for acne to help you prevent breakouts.

Certain foods, or an absence of some foods even, can cause inflammation, leading to acne outbreaks. Your diet can further impact your body’s hormonal balance, which can also have an impact on your skin. In this article, we are going to dive into the best seven foods for acne, helping you nail down your diet and rid yourself of breakouts once and for all.

1. Sweet Potatoes



Sweet potatoes do not just make for a delicious side with lunch or dinner; they are also extremely healthy and are jam-packed with various nutrients.

In fact, sweet potatoes contain beta-carotene, which is why they have a brighter orange color, which is then transformed into vitamin A in the body. Vitamin A supports the skin in various ways, reducing inflammation, acting as a barrier and helping reduce clogged pores caused by free radicals.

2. Kale

Kale is an already infamous superfood. Unlike other leafy vegetables, kale is packed with nutrients. It contains:

  • Fiber.
  • Vitamin A.
  • Vitamin C.
  • Vitamin B6.
  • Vitamin K.
  • Calcium.
  • Manganese.
  • Copper.
  • Potassium.
  • Magnesium.

Loaded with antioxidants, kale can also help reduce inflammation caused by free radicals. Vitamin C may also help acne scars heal faster, ensuring your skin looks supple and fresh.

3. Pumpkin

For all the fall lovers out there, rest assured that eating pumpkin is doing more good than just appealing to your taste buds. Pumpkin contains various enzymes, alpha hydroxy acid and zinc. All of this means that pumpkin is an excellent choice for restoring the pH balance of the skin and regulating oil production, which means it can significantly help acne sufferers find balanced and happy skin.

4. Berries

Berries are incredibly healthy fruits. In fact, if you are going to choose any fruits, berries might be the best option out there. From strawberries and raspberries, to blackberries, cherries and blueberries, there are so many delicious ones to choose from.

So, what is the deal with berries and acne? Most berries are loaded with vitamin C and antioxidants. Both of these can help prevent blotchy and spotty skin, as well as decrease inflammation throughout your body and in regards to your skin.

Plus, berries are easy to include in your daily diet. Add them to yogurt, or snack on them between meals. There are many ways to squeeze this fruit into your regular regime.

5. Papaya

Papaya is frequently used on the skin for exfoliation, unclogging pores, hydration, helping with acne scars and reducing breakouts.

However, it is also another great food that acne sufferers may want to consider consuming on a regular basis. Papayas consist of vitamin A, vitamin C, vitamin K, the B vitamins, calcium, magnesium and potassium. All of these can contribute to reducing inflammation, improving skin elasticity and decreasing wrinkles or fine lines, ensuring your skin remains in tip-top shape.

Like other food options on this list, there are also a ton of ways to consume papaya. It comes in salsa, spreads and sauces. You can also add it to smoothies for a snack or breakfast.

6. Legumes

Legumes, such as kidney beans, chickpeas and black beans, are frequently brought up when discussing diabetes and blood sugar. This is because these foods are excellent choices for balancing blood sugar levels and preventing highs and lows.

For this reason, legumes are also associated with fewer acne breakouts. Fluctuations in blood sugar are often linked to skin issues, amongst other health problems. Thus, by preventing these roller coaster rides and actively finding ways (and foods!) to balance your blood sugar levels, you can not only say goodbye to those flare-ups but also improve your energy levels and your overall health.

7. Lemon

Fresh lemon has long been associated with various health benefits. Interestingly, it is also a natural astringent. This means it can help reduce blemishes, guiding you toward clear and healthy skin.

Most individuals consume lemon by squeezing a bit of the juice into water or over salad. Doing this regularly may potentially improve collagen production, reduce free radical damage and improve acne scarring and blemishes.

What Else Should You Know?

Before drastically changing up your diet, it is important to discuss your options with your doctor. They know you and your health the best and can help you make an informed decision regarding your skin health and care. They may even refer you to a dermatologist who can further help you determine the cause of your skin issues.

Yet, your diet plays a key role in your entire health and wellness, including your skin health. Ensuring you are getting a variety of nutrients via the food you eat can help you not only obtain clear skin but an overall healthier and happier life.

Article Resources