Many people suffer from acne, which is characterized by intense breakouts of pimples, blackheads, whiteheads, cysts and nodules on the face, neck, back, chest, shoulders, arms and buttocks. If you suffer from acne, you may be desperately searching for a way to clear your skin and improve your appearance. Your dermatologist can give you helpful information and even a prescription if necessary, but eating certain foods may help prevent acne and improve the health and appearance of your skin.
Carrots
The nutrient that gives carrots their dark orange color is beta-carotene, which can play an important role in preventing acne. Beta-carotene is transformed into vitamin A as you digest it, which helps your body reduce how much sebum it produces. High levels of sebum production cause a buildup of oil in your pores, which can lead to the formation of acne. In addition to carrots, sweet potatoes, dark leafy greens, pumpkin, mango, apricots, cantaloupe peaches and nectarines all have high levels of beta-carotene. Adding these foods to your daily diet helps your body produce more vitamin A.
Avocado
An avocado is high in unsaturated fats, as well as potassium and fiber, and one a day may help prevent acne. Avocados contain vitamin B-6, which is essential for healthy skin, but it also works to increase the blood flow to your skin. Increased blood flow can help reduce breakouts of acne by keeping your skin healthier. Avocados are particularly beneficial if you are female because they help prevent acne flare-ups that occur because of premenstrual cycle, or PMS. Other foods that contain vitamin B-6 include nuts, seeds, chicken, fish and watermelon.
Oranges
The vitamin C in foods like oranges contributes to a strong and healthy immune system, which can help you fight off many different diseases and illnesses, including acne. Vitamin C helps encourage the formation and maintenance of white blood cells, which help protect the health of your skin by eliminating toxins, some of which contribute to the formation of acne. Grapefruits, lemons, limes, strawberries, kiwi and red bell pepper are also high in vitamin C.
Nuts
Adding nuts to your daily diet is a healthy way to increase your intake of fiber and protein, but the vitamin E they contain also may help prevent acne. Vitamin E is considered an antioxidant that helps boost your immunity and rids your body of free radicals and toxins that contribute to acne. Walnuts, pecans, macadamia nuts, peanuts, almonds and cashews are all healthy sources of vitamin E. Other foods that contain vitamin E are whole grains, soybeans and dark green leafy vegetables.
References
- American Academy of Dermatology; Acne: Signs and Symptoms
- "Acne Messages Crack the Code of Zits and Say Goodbye to Acne"; Naweko San-Joyz; 2004
- American Skin Association: Acne
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