A connection between diet and acne appears obvious. The theory that eating greasy or fatty foods leads to excessively oily skin and, consequently, more blemishes seems a basic rule of skin care. The evidence proving such a link, however, is elusive. Diet affects skin health, but the connection is mostly indirect.
Causes of Acne
Acne is caused by overproduction of sebum, or oil that keeps skin moist, explains the American Academy of Dermatology. The excess oil accumulates in the pores, mixes with dead skin cells and forms a plug. Sebum production continues but the oil is trapped in the follicle. The sebum attracts bacteria naturally found on the skin surface, resulting in inflammation and infection. Several factors stimulate excessive sebum production, most notably rising hormone levels, such as during puberty or the menstrual cycle, heredity or emotional stress.
Dietary Link
Contrary to prevalent misconceptions and a multitude of promised cures, specific foods have no direct effect on acne, says the Academy. Greasy or fatty foods will not increase sebum production, but the greases in the food may remain on your face, particularly near your mouth, and worsen acne. The action of hormones on sebum production suggests you may want to avoid foods containing hormones, such as red meats and dairy products, says the Acne Resource Center. In a comparison of clinical studies published since 2005, researchers found a link between acne severity and dairy products, as reported in the medical newsletter "Skin Therapy Newsletter." No link was found between acne and other foods, including chocolate or fried foods. Salty foods, however, may aggravate acne, according to the website Acne.com. Iodine typically has no effect on skin, but amounts above the recommended 150 mcg daily may worsen acne. Iodine is a salt additive.
Food Triggers
Each person has unique factors that trigger his acne, notes the website Acne.com. Specific foods may act as acne triggers for some people. If you notice your acne worsens after eating certain types of food, avoid those foods in your diet.
Healthy Skin
Diet affects acne indirectly by affecting your overall skin health. Healthy skin needs a healthy diet, suggests the Acne Resource Center. Drink plenty of water to replenish fluids and keep skin hydrated. Eat a balanced diet that emphasizes fruits and vegetables. Whole grains, low-fat dairy products and high-fiber foods help improve your overall health. Sugary foods and drinks, caffeinated beverages and alcohol have no direct link to acne, but overuse may signal a generally unhealthy diet that can deprive your skin of necessary nutrients.
Helpful Nutrients
Specific vitamins help improve your skin health. Skin needs vitamins A, B2, B3 and E to remain healthy, says Acne.com. Zinc helps your skin fight infection, which causes acne. Add these nutrients to your diet by choosing colorful fruits and vegetables, such as carrots, yams and cantaloupe, and leafy green vegetables--for example, spinach and kale. Fish oils, eggs, broccoli, nuts and wheat germ are additional sources of vitamins important for healthy skin.
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