Foods for Acne


Food isn't a direct cause or solution for acne, but it can definitely correlate. The food you eat has a direct correlation to your insulin levels, which can effect your hormones and eventually lead to acne-flare ups. The best foods to prevent acne will help rid your skin of nasty toxins and keep your skin clean and healthy.

Problematic Foods

Dairy products, like milk, may be problematic for acne victims. Milk contains hormones that can aggravate acne by increasing sebum production and stimulating the growth of skin cells. It can also result in high insulin production, which causes acne, as well as inflammation. There are many calcium-rich foods that can be used as milk replacements. It's never good to eat a lot of junk food and it's even worse when fighting acne. Skip the bag of chips, the fast food and the fried chicken and try a healthier snack instead. You should cut out hydrogenated oils and trans-fatty acids as well. Iodine-rich foods like liver, cheese, iodized salt, clams, crabs and other shellfish are also associated with acne. Sugars and artificial sweeteners will weaken your skin's glucose tolerance, so candy and sodas should be consumed minimally.


Fish oil is one of the best natural substances you can use to fight acne. It offers a significant amount of vitamin A and zinc, which help heal skin and prevent scarring. You'll also get a healthy serving of omega-3 fatty acids, which carry powerful anti-bacterial and anti-inflammatory effects. Mackerel, lake trout, herring, sardines, albacore tuna and salmon are all prime sources of Omega-3's.

Fruits and Vegetables

Vitamins are some of the best nutrients your body can digest. Beans and peanuts will give you a healthy dose of vitamins B5 and B6, and wheat foods are prime for folic acid. Eat plenty of whole-wheat bread, lentils, black-eyed peas, pinto beans, sunflower seeds, asparagus and spinach. Peppers, sweet potatoes, broccoli, dandelion greens, beet greens, mangoes and papayas will give you more than enough vitamin E. And parsley, cauliflower, strawberries, grapefruit, kiwi, oranges, cantaloupe, tomato, watermelon, cranberries, chili peppers and onions make it easy for you to take in a healthy level of vitamin C every day.


The best foods that you can eat to help clear your acne are full of fiber. You should also drink plenty of water (about 12 glasses a day). Try to incorporate oats, oat bran, fresh fruits, vegetables, brown rice and soy milk into your diet. And also try to increase foods rich in minerals and vitamins.

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About this Author

Michael Jones started writing in 2005 as a staff writer and later an editor for his college newspaper. He learned media skills as a social media intern for the "Atlantic" and currently works as a freelance writer out of the Boston area. He also reported Gallup Polls for the "National Examiner." Michael has a Bachelor of Arts in journalism from St. John's University.

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