1. Oats
How?
Oats contain a high amount of zinc, which helps convert beta-carotene into vitamin A. This vitamin calms inflammation and regulates the production of sebum (a fatty lubricant that clogs your pores if your skin produces too much of it).
As if the benefits of zinc weren’t enough, oats also have low amounts of iodine—a chemical that often triggers breakouts. Oats will clean out bacteria in your skin and reduce the risk of acne caused from clogged pores.
2. Fatty Fish
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Before you let the term fatty fool you, understand that some fats are essential for healthy skin. The trick is to replace bad chemicals in your pores with healthy ones. That’s where fish come in.
Fish such as salmon, herring, and sardines contain both omega-3 and omega-6 acids that reduce inflammation and clear up clogged pores (the infamous culprits of acne). They also contain vitamin A and zinc, which provide the same benefits as they do with oats. But more than that, they’re natural healers, which means they minimize any scarring you get from acne you currently have.
3. Avocado
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As if you didn’t already have a reason to love avocado, you’ll be thrilled to learn that it fights acne too.
It contains vitamins C (which reduces inflammation) and E (which gives your skin that young, vibrant look).
Avocado is also the great moisturizer. So if you break out from dry skin, add a slice of avocado to your meal.
4. Blueberries
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In truth, all berries are good for your skin. Fruit in general contains vitamins and moisture your skin needs for fighting inflammation and dryness. But blueberries in particular beat the rest of them out.
Why?
For one, it has the highest antioxidant power. It also contains vitamin E and pectin, which removes toxins in your intestines. Left unchecked, those toxins causes acne for a lot of people.
5. Carrots
Carrots don’t just prevent acne; they heal it. They contain beta-carotene, which, as we know, typically converts to the anti-inflammatory vitamin A.
They also remove toxins from your system and—best of all—boost your immunity, which in and of itself reduces the chance of bacterial breakouts.
The beauty of these five foods is that they’re already delicious and we naturally crave them. So it doesn’t take hard work to incorporate them into your diet and ultimately improve your skin. What might take hard work, however, is avoiding the foods that will hurt you.
Caution: 3 Foods That Cause Acne
While the following aren't the only foods that lead to breakouts, they’re top candidates.
- Junk food. Yes, that myth is no myth at all. Processed foods like candy, chips, and fried food can irritate acne because they trigger the overproduction of sebum.
- Insulin boosters. Think soda, white bread, and sugar. They increase your blood sugar and thereby cause inflammation, which makes acne worse.
- Iodine. While oats have low amounts of this chemical, foods like salt, seafood, and cheese are full of it. Don’t overdose on these because too much iodine will cause more breakouts.
All in all, diet plays a crucial role in the health of your skin. Other factors, such as climate and exercise habits, contribute too. But largely, your body adapts to its climate. So whether you live in the humid South or the desert of Las Vegas, NV, dermatology experts suggest paying special attention to your diet. If you recharge with these five foods and cut down on the junk, you’ll be well on your way to clear skin—and ultimately, more self-confidence.
Candice Harding enjoys writing about nutrition and ways to improve your skin. She received helpful advice from Desert Dermatology and recommends it to anyone looking for skin treatments. When she's away from the computer, she loves riding her bike and exploring the outdoors. She’s always looking for health ideas to write about on her website, myredbicycle.com.
