Excessive oil, or sebum, in your skin leads to acne lesions. As hormone production increases, sebum production also grows, which is why adolescents and women going through menopause are most at risk for developing acne. Bacteria that are most always present on your skin multiply in the excess oil and cause inflammation. Inflammation then becomes trapped under dead skin cells on your face resulting in a whitehead or blackhead. While certain foods do not cause acne, anti-inflammatory properties in some food can reduce inflammation.
Vitamin E
Vitamin E is delivered to your skin through the sebaceous glands and, according to the Johnson & Johnson Skin Research Center, it directly impacts how inflamed your pores become. The sebaceous glands produce the sebum that gathers in your pores. With sufficient anti-inflammatory properties from vitamin E, the severity of the inflammation and infection may be reduced. Effective dietary sources of vitamin E include seeds and nuts, peanut butter, broccoli and spinach. Wheat germ oil has the highest concentration of vitamin E, according to the Office of Dietary Supplements, with 20.3 mg, 100 percent of your recommended daily dosage in just 1 tbsp.
Essential Fatty Acids
Omega-6 and omega-3 fatty acids must be provided through your diet, because your body cannot produce the essential fatty acids needed to target anti-inflammatory enzymes. According to the Johnson & Johnson Skin Research Center, the absence of sufficient essential fatty acids in your body has a direct impact on your risk for developing acne. Omega-3 and omega-6 fatty acids come from polyunsaturated fats. Dietary sources of omega-6 fatty acids include safflower oil, pine nuts and sunflower seeds. Flaxseed oil is one of the most effective sources of omega-3 fatty acids, which also can come from walnuts, soybean oil and fish like salmon, herring and tuna.
Protein
Meat, butter and whole milk products are high in saturated fats, linked to high inflammation properties, according to the Cleveland Clinic. Processed foods also are high in saturated and trans fats, pro-inflammatory substances that can lead to acne flare-ups and other inflammatory conditions. An anti-inflammatory diet should include protein sources such as cold-water fish, nuts, seeds and beans and low in meat and dairy protein.
Antioxidants
Antioxidants are properties in various foods that fight free-radicals that cause inflammation and infection. Most fruits and vegetables are high in antioxidant, anti-inflammatory vitamins such as vitamin C. According to the Cleveland Clinic, to reduce inflammation, you should eat at least eight to 10 servings of antioxidant-rich foods per day. Green and black teas also have effective anti-inflammatory properties that can limit the rate of inflammation on your skin. Other good sources of antioxidants include spices such as basil, ginger and turmeric.
