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  • 6 Must-Eat Food Groups For Your Acne Problems

    Do you have problems with acne? Try eating these food items to help you get an almost clear complexion.

    December 20, 2013 | Related:



    6 Must-Eat Food Groups For Your Acne Problems

    Acne Problems


    Acne. Almost every teenager has to suffer such skin condition, which is very unfortunate.

    Pizza, chocolates and other fatty foods were thought to be the culprits of skin breakouts. But research showed otherwise.

    Skin experts revealed that heredity and hormones are the main reasons of having acne. Upon reaching puberty, male hormones known as androgens affect the sebaceous glands in a way that they can cause an increase of sebum and keratin production. Keep in mind that these two elements could cause clogging on the skin resulting in acne.

    Avoiding pizza or chocolates won’t make a huge difference to your skin. However, consuming more fruits, vegetables and other food items that keep your hormones in balance could improve your skin condition. You must also opt to eat more foods that could help fight inflammation.

    What food prescription does a skin expert recommend?

    Here’s a list of food items that you must be consuming to fight against acne and inflammation.


    Brazil Nuts

    Brazil Nuts

    To maximize selenium’s skin benefits, you should pair it with vitamins E and A. That said, you must consider eating almonds and red capsicum, along with Brazil nuts, to further improve your acne.

    But Brazil nuts aren’t the only foods rich in said antioxidant. Seafood, eggs, meat, whole grains and poultry are also high in selenium. But having two Brazil nuts can already help you achieve selenium’s recommended daily amount.


    6 Must-Eat Food Groups For Your Acne Problems


    Salmon, trout and sardines are rich in fatty acids, especially omega-3 fatty acids.

    Other sources will include canola, walnuts and linseeds.

    Skin experts recommend getting at least two servings of fatty fish per week.

    Use linseed oil on your salads or in baking or smoothies (make sure you use ground linseeds).

    Toasted walnuts can be added to your salads or cereals.


    6 Must-Eat Food Groups For Your Acne Problems

    Fresh Fruit and Vegetables

    When you go to Kitavan Islands in New Guinea or the Ache region in Paraguay, you’ll find that the people living here have clear complexion with no case of acne. What struck researchers was the fact that their diets were high in fruit and vegetables. They regularly eat yams and greens. They don’t or they consume less of refined foods, like white flour. These refined foods are known to increase hormones.

    When these people migrated to the Western regions and started to consume processed foods, their skin become prone to acne and they experience having inflamed skin for the first time.

    Then, researchers from Melbourne studied young men suffering from acne. They compared those typical Western teenagers who consume processed foods against those who eat low GI diet with more unrefined grains and fresh fruit and vegetables.

    After three months of study, the second group who ate low-GI foods has managed to reduce their acne by 50% compared to the teenagers belonging to the first group.

    These findings only confirmed the fact that eating less processed food can surely make a difference to your skin condition.

    What you need?

    Eat at least nine servings of fruit and vegetables each day. Each serving includes a medium piece of fruit or a cup of raw vegetables.

    Instead of eating highly processed food items, aim for wholegrain pasta and brown rice.


    6 Must-Eat Food Groups For Your Acne Problems

    Oranges High in Vitamin C

    Vitamins A and E and selenium aren’t the only nutrients that you must be eating for your acne.

    Researchers suggest that eating oranges, melons and other foods high in vitamin C can greatly protect your skin against the occurrence of blemishes.

    Furthermore, the bioflavonoids have natural anti-inflammatory properties that increase the healing benefits of vitamin C. Bioflavonoids usually come from a vitamin C source, like citrus fruits.

    Experts recommend eating at least 250 mg of vitamin C-rich foods each day. If you can consume 500 grams of it, then that would be better.

    Or you can also go with raw red capsicum which contains 150 mg of vitamin C.

    A punnet of strawberries is also good as it contains 110 mg of said vitamin.


    6 Must-Eat Food Groups For Your Acne Problems


    They’re rich in beta-carotene. Once they’re in the body, they’re converted into vitamin A. It’s a type of vitamin that enhances the benefits of selenium to the skin.

    To maximize the benefits of beta-carotene-rich foods, you must consume at least half a cup of orange, yellow and/or red vegetables each day.


    6 Must-Eat Food Groups For Your Acne Problems

    Leafy Greens

    If you’re following a low-fat diet, you might not be able to consume the recommended daily allowance for said vitamin. The reason for this is that vitamin E is often found in vegetable oils, fats of meat, fish, poultry and nuts. Other rich sources include whole grains and green leafy veggies.

    To optimize the benefits of vitamin E, you should take at least 7 mg of it. A tablespoon of canola oil has 4 mg of vitamin E. Sardines and avocado have 3 mg of vitamin E.



    The nutrients mentioned above, such as vitamin E and selenium, can help in controlling your acne. They’re easily found in most multivitamins. Aim for at least one multivitamin supplement each day.

    Chromium may also help with acne problems. According to some studies, chromium is linked to an improved use of insulin. How does it affect your condition? Studies showed that acne might have been caused by poor insulin sensitivity. But don’t take this mineral just yet. Ask your doctor about it as chromium is known to aggravate low blood sugar level condition. The recommended daily intake for it is 200 mcg per day.


    If you really want to solve your acne problems, you must eliminate highly processed foods from your diet. If you can’t eliminate them, you must at least cut back your consumption. These foods can negatively affect your blood sugar levels that may lead to acne. If you’re following a diet rich in processed foods, you can’t take the recommended daily amount of vitamins and minerals that can help with acne problems.


    6 Must-Eat Food Groups For Your Acne Problems

    Tropical Fruits

    It consists of different varieties of fruits that are rich in anti-oxidants. You may add ginger and lime to make it a delicious breakfast treat.

    What you’ll need are the following:

    1. Low-fat vanilla yogurt
    2. Lime zest
    3. Red grapefruit
    4. Kiwifruit
    5. Bananas
    6. Papaya or rockmelon
    7. Crystallized ginger

    First, you’re going to combine yogurt and lime zest in a small bowl. Go and get another large bowl. Peel the grapefruit and cut out its segments. Put the segments in the bowl. To release its juice, squeeze its membranes.

    Then, you’ll need to add the rest of the ingredients. Top it with your yogurt mixture.

    This recipe will only take about 30 minutes to prepare. It yields 489 kilojoules and 4 grams of protein.


    6 Must-Eat Food Groups For Your Acne Problems

    Spiced Nuts

    Another great recipe you can try is Spiced Nuts. You’ll only need a handful of spice nuts that can boost your energy levels. In this recipe, you’ll need the following items:

    1. Egg white
    2. Brazil nuts
    3. Almonds
    4. Pumpkin seeds
    5. Brown sugar
    6. Ground ginger
    7. Ground nutmeg
    8. Cranberries

    To complete this recipe, you’ll need to use your oven and preheat it to 180 degrees Celsius.

    Get a large bowl where you can whisk the egg white. Then, add the nuts and pepitas.  Toss to coat using rubber spatula.

    Place the sugar, ginger and nutmeg to the bowl. Stir the ingredients well. Add and stir cranberries.

    Baked it until browned.

    This will take about 20 minutes to finish. It gives you 0 mg of cholesterol but 4 grams of protein. This isn’t only great for solving acne problems but it can also help with weight loss.


    6 Must-Eat Food Groups For Your Acne Problems

    Chicken Salad

    Or you can also try making a chicken salad with citrus fruits.

    The citric acid in citrus fruits will help the body in properly absorbing the calcium found in green leafy veggies. To make it a tastier recipe, you must add garlic. The marinade produced can be used to make a warm dressing.

    To make a chicken salad with citrus fruits, you’ve to prepare orange juice, lemon juice, lime juice, crushed garlic, chicken fillets, olive oil, mesclun, red capsicum and orange.

    Use a zip-seal plastic bag to combine the all juices and garlic. Then, add the chicken. Seal the bag. Turn it to coat. Let it stay in your refrigerator for at least an hour. If there’s still time, you can refrigerate it for 3 hours.

    Go and get your grilling equipment. Preheat it. Get the grill tray and coat it with cooking spray.

    Get the chicken and remove it from the bag. Don’t throw the marinade just yet. Start grilling the chicken until it gets tenderized.

    While waiting for the chicken to tenderize, heat a small saucepan and pour the marinade. Let it boil for 3 minutes. Remove it and add the olive oil.

    Add the capsicum, orange and mesclun to the chicken. Drizzle it with the marinade you’ve just prepared.

    This recipe will give you 28 grams of protein and 2 grams of fiber.

    Hope these recipes will you solve your acne problems. They may not cure your acne but they can at least reduce the blemishes. You can also try aloe vera gel to treat your acne problems.

    About the author

    Janey Danes Janey Danes started her career as a part-time article writer, editor and proofreader in 2008. She specializes in topics related to health, travel, technology, family, and spiritual life. Danes is a licensed medical technologist and she holds a Bachelor of Science Degree in Information Technology. She is also a contributor to Travel Philippines | Entertainment and Medical Technology Avenue. You can also find her on Google+.

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