Whether you break out just once a month before your period, or every other day, acne is an absolute nightmare. Fortunately, watching what you eat can help keep it under control. Here are 10 foods that fight acne!
1) Anything wholemeal
The foods notorious for causing acne are those that raise your insulin levels — white rice, white bread and white pasta. Swapping these out for wholemeal versions will prevent insulin spikes and lower sebum production.
Good news! These berries are not only delicious, they’re also jam-packed full of antioxidants (which form the basis of many anti-aging serums) and have been proven to reduce acne. A sweet treat that’s brilliant for your skin — what could be better? This is one of the best foods that fight acne!
3) Leafy greens
I know, I know, every healthy food list ever written incorporates spinach… but with good reason. Spinach and fellow leafy greens kale and pak choi (a Chinese takeaway staple) are full of vitamin B, which is essential for healthy, acne-free skin.
4) Oily fish
Fresh salmon, tuna and mackerel are packed with omega-3 fatty acids, which your skin needs in order to produce collagen. Collagen helps combat breakouts, as well as reducing the appearance of fine lines for a healthy glow!
For an all-around health food, you can’t beat tomatoes. Like blueberries they’re antioxidant, and they contain a combination of vitamins (A, C and K) which helps reduce oil production as well as acne scarring.
6) Orange fruit and veg
Ever wondered why retinol skin serums are so brilliant for the skin? They’re made of vitamin A. The distinctive orange colour of carrots, bell peppers and so on is produced by beta-carotene, which indicates high levels of natural vitamin A. Go orange to get rid of acne!
Seafood is a brilliant source of zinc, which is absolutely fantastic for the skin. Stock up on oysters, mussels and prawns… delicious! It’s better to eat foods with naturally occurring zinc than to take supplements — a too-large intake of zinc is difficult for the body to process.
8) Coconut milk
As delicious as it is, cow’s milk is really bad for your skin and is notorious for worsening acne (especially if you opt for skimmed in a bid to stay slim!) Swap it for coconut milk, which is inflammatory, full of lovely omega-3s, and tasty af.
9) Dark chocolate
Studies have shown that gut inflammation can contribute to acne. Gut-friendly probiotics like dark chocolate can therefore be used to control it. For maximum impact, buy chocolate with at least 80% cocoa; anything lower will have a high milk and sugar content.
Good news, tea drinkers! While a milky sugary builder’s brew will do you no favours, any green or white-based tea is crammed with antioxidants — slurp to your heart’s content. If you’re not a fan of caffeine, try Rooibos, which packs the same antioxidant punch without the buzz.
Remember that these are only guidelines — everyone is unique, and foods that cause acne in some will not affect others. Experiment and see what works best for you!