The best foods to eat to get rid of acne and blackheads are foods you will find in a well-balanced diet. Fruits,vegetables, and lean protein may alleviate and help prevent acne breakouts, according to a 2009 issue of "Dermato-endocrinology" Making lifestyle changes that incorporate these foods into your diet will reap the best results. In addition to improving your skin, the foods will help you to obtain an overall better level of health. However, there are no miracle, overnight cures.
Vitamin C-rich Foods
Some of the best foods to eat to get rid of acne and blackheads will contain respectable amounts of vitamin C. This vitamin is needed for repairing and growing all tissues in your body, states the National Institutes of Health. The antioxidant helps to protect your skin while healing it. All fruits and vegetables contain some amount of vitamin C, states the NIH. Fruits in the berry family are excellent sources you can choose from. These include red and black raspberries, strawberries, blueberries and cranberries. Other vitamin C-rich fruits include cherries, apples, mango, papaya, pineapple, pears, melons and citrus fruits. Citrus fruits include grapefruit, lemons, limes, tangerines and oranges. Juices made from these fruits can also contain large amounts of the skin-healthy nutrient. Vegetable sources of the nutrient include tomatoes, varieties of potatoes such as sweet and white, cabbage, broccoli, cauliflower and leafy greens. Dark, leafy greens include spinach, turnip greens, mustard greens and collards, according to the American Heart Association.
Swapping out unhealthy, high-glycemic foods for lean protein may have a positive effect on your skin, according to a study in the July 2007 issue of the "American Journal of Clinical Nutrition." The study reports that protein also increases your feeling of fullness, which prevents you from overeating and helps prevent weight gain and obesity. Replacing fatty meats with lower fat protein may also help to get rid of acne and blackheads. Lean protein includes plant-based sources including legumes such as lentils, kidney beans, split peas and other beans. Fish that can help your skin health are those classified as heart-healthy by the American Heart Association. These include fatty, cold water fish such as salmon, herring, trout, sardines, mackerel and albacore tuna. You can eat fresh fish or canned versions to get your lean protein. Start eating skinless poultry such as turkey and chicken to help your skin's health.
Selenium is a trace mineral needed for maintaining healthy skin, according to the Linus Pauling Institute. Selenium is found in a variety of both plant-based and animal-based foods. Shellfish including oysters and clams are rich sources of the nutrient, states the National Institutes of Health. Other animal sources include red meat such as beef, lamb, veal and pork. Fish, poultry and organ meats are other animal-based dietary sources. Organ meats include liver, kidneys, spleen and hearts. Plant-based sources of selenium include brewer's yeast, garlic and whole grains. Foods falling within the whole grains family include oats, oat bran, barley, brown rice, wheat bran, whole wheat, spelt and quinoa, states the American Heart Association. Choose whole grain products such as pastas, breads, crackers and cereals to get rid of your acne and blackheads.
- Dermato-endocrinology: The Relationship of Diet and Acne
- National Institutes of Health: Vitamin C
- National Institutes of Health: Selenium
- American Heart Association: Eating a Heart Healthy Diet
- American Journal of Clinical Nutrition: A Low-Glycemic-Load Diet Improves Symptoms in Acne Vulgaris Patients: A Randomized Controlled Trial
- Linus Pauling Institute: Minerals and Skin Health