Acne: What Food Is Help Clear Acne?

What is acne?

Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the:

  • face
  • neck
  • back
  • shoulders

Acne is often triggered by hormonal changes in the body, so it’s most common in older children and teenagers going through puberty.

Acne will slowly go away without treatment, but sometimes just when it starts to go away, more appears. Serious cases of acne may not usually be physically harmful, but they are associated withTrusted Source a higher risk of anxiety, depression, suicidal thoughts, social phobias, and low self-esteem.

Depending on its severity, you may choose no treatment, over-the-counter treatment, or prescription acne medications to deal with your acne.

What causes acne?

To understand how acne develops, it can help to understand more about the skin: The skin’s surface is covered in small holes that connect to oil glands, or sebaceous glands, beneath the skin.

These holes are called pores. The oil glands produce an oily liquid called sebum. Your oil glands send sebum up to the skin’s surface through a thin channel called a follicle.

The oil gets rid of dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair also grows up through the follicle.

Acne occurs when the skin’s pores clog up with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormones often cause oil glands to produce excess oil, which increases acne risks.

There are two main types of acne:

  • A whitehead, commonly known as a pimple, is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.
  • A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.

Other types of acne include pustules and papules.

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Help Clear Away Adult Acne

What you eat is a massive contributor to the appearance of your skin. A poor diet, lack of nutrients and fluids, stress, inflammation and lack of sleep can affect the look and feel of your skin. The good news is you can greatly improve your chances of clear skin with food and lifestyle changes.

Some foods can aggravate acne, such as dairy, processed food, refined carbohydrates, excessive fat consumption, a diet high in animal protein and overly sweetened chocolate. If this has got you panicking about what to eat, don’t worry, as there are plenty of nutritious foods to eat that will support your skin as well as the overall health of your body, which in the long run will give you beautiful, radiant skin. It’s a win-win situation!

Key Nutrients for Preventing Adult Acne

Vitamin A

This nutrient is known to fight acne. It helps to prevent dead skin cells clogging pores. It plays a key role in immunity and inflammation which support the reduction of acne while building a healthier body. 

Vitamin B3

This nutrient is antioxidant-rich, which can protect the body against excess tissue damage and boost cellular energy.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 helps to promote healthy skin due to its essential role in energy production for your body. It helps to metabolize all the nutrients you eat. And the better the nutrients you eat are metabolized, the more effective they will be at helping to improve your skin’s health.

Vitamin C

Vitamin C is a well-known antioxidant which can help protect against free radical damage. Vitamin C is required to produce collagen, a protein that plays a critical role in the structure of our bodies. Collagen is the framework for our skin and bones, making it an essential nutrient. This nutrient can be found in plenty of foods which are listed below.

Vitamin E

Vitamin E can help to prevent free radical damage. It is an antioxidant which can protect cells from damage, including skin and eyes.

Essential Fatty Acids

Essential Fatty Acids (EFAs) can act as a natural moisturizer for our skin. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as acne, eczema and psoriasis.


This nutrient can help to preserve skin’s elasticity and reduce inflammatory damage to the skin. Its enzymes play a key role in the body’s detoxification system, and they also provide protection against oxidative stress.


Zinc is an important nutrient for the health of the body and clear skin. It plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.

So, how do we incorporate these nutrients into our diet to reap their extensive benefits? Here are seven foods that can help to prevent and cure adult acne.

7 Foods for Healthy Skin

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  1. Sweet Potato
  2. Seeds
  3. Dark Leafy Greens
  4. Papaya
  5. Pineapple
  6. Broccoli
  7. Tomatoes

The more consistent you are about the changes, the more you will start to notice the effects. Fruits and vegetables are abundant in the key nutrients that are necessary to support healthy skin. Eat well, sleep lots, stress less, enjoy more and embrace your body!


77 Replies to “Acne: What Food Is Help Clear Acne?”

  1. ဂူးဂူးကကွပ်လပ်ဖြည့်ခိုင်းနာလား

  2. Very useful article!! Thanks for your patience and your efforts… Be healthy and take care.

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