Acne is a common inflammatory skin condition that causes clogged pores, pimples, white heads and, in severe cases, scarring. Women tend to experience more frequent symptoms, while men are more prone to severe outbreaks, according to the University of Maryland Medical Center. While a healthy diet won't "cure" acne, it may help prevent or minimize your symptoms. Additional remedies include medications, healthy skin hygiene and over-the-counter ointments. For best results, seek specific guidance from your dermatologist or dietitian.
Whole Grains
Whole grains are grains that contain all nutritious components of the original grain. As a result they provide more fiber, nutrients and protein than refined grains, such as white flour. Whole grains are also low-glycemic, meaning they have a mild effect on your blood sugar levels. According to a report published in "Skin Therapy Letter" in 2009, populations who consume lower-glycemic diets experience fewer acne symptoms compared to typical Western diets, which are higher-glycemic. By lowering your glycemic load, your hormone levels may improve and lead to fewer acne occurrences. To lower the glycemic index of your diet, replace enriched breads, pasta, cereals and snack foods with whole grains, such as barley, brown rice, wild rice, popcorn, oats and quinoa, most often.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of antioxidants -- nutrients that help your body resist infections and disease. Whole, fresh fruits and vegetables provide nutritious, lower-glycemic alternatives to sugary sweets and salty snack foods. Colorful varieties contribute antioxidants vitamin C and carotenoids -- a form of A-vitamin. Vitamin A may provide benefits similar to those provided by medications used to treat acne, according to the University of Maryland Medical Center. Vitamin C may help alleviate inflammation. Fruits and vegetables particularly rich in protective nutrients include mango, papaya, citrus fruits, berries, tomatoes, leafy greens, winter squash, broccoli, Brussels sprouts and sweet potatoes.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, herring, flounder, mackerel, sardines and halibut, provide rich amounts of protein, which has mellowing impact on blood sugar levels, and nutrients that may improve acne symptoms, including the mineral zinc and omega-3 fatty acids. Zinc supports tissue healing and immune function, while omega-3 fatty acids provide anti-inflammatory effects. Fatty fish also provides nutritious alternatives to protein sources high in saturated fat, which may worsen acne symptoms, according to the "Skin Therapy Letter." For optimum benefits, eat baked, broiled or grilled fatty fish, rather than red or processed meats.
Flaxseed, Walnuts and Canola Oil
Flaxseed, walnuts and canola oil provide additional alternatives to saturated fat sources. They are also top plant-based sources of omega-3 fatty acids, so may reduce inflammation associated with acne. For best absorption, choose ground flaxseed over whole seed or grind whole varieties in a coffee grinder or food processor prior to consumption. Enjoy ground flaxseed and whole, chopped or ground walnuts alone or added to other foods, such as yogurt, smoothies, cereals and baked goods. Canola oil provides a useful alternative to butter, margarine and shortening in cooked foods, baked goods and salad dressings.
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