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Super Foods for Acne

author image Sarah Davis
Sarah Davis has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in "The Grocery Store Diet" book in 2009. She enjoys writing about nutrition and real estate and managing her website, She earned her bachelor's degree in nutrition from San Diego State University.
Super Foods for Acne
close up of man slicing fresh orange in kitchen Photo Credit: ZinkPhoto/iStock/Getty Images

Acne is a common yet very annoying skin condition in which the skin's pores become clogged, creating a red bump on the surface of the skin. Acne is often embarrassing and difficult to get rid of. Even though there are countless skin care products designed to target acne, many of them dry out the skin and cause irritation. Instead, there are several super foods which can heal acne from the inside out when eaten regularly.

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100 Percent Whole-Wheat Bread

According to "Self" magazine, whole grains like 100 percent whole-wheat bread may help heal acne when eaten daily. This is because whole grains are metabolized slower in the body and take longer to convert to sugar, compared to refined grains like white bread. "Self" states that since your blood sugar levels are not quickly spiked by 100 percent whole-wheat bread, your hormone levels are kept in check and you are less likely to get acne.


Fish is an acne-fighting super food for several reasons. The American Chronicle states that oily fish such as salmon and mackerel contain vitamin A which boosts the immune system and allows the skin's cells to repair faster, healing acne quicker. Fish are also rich in the amino acid glutamine which the American Chronicle says helps heal acne quickly by stabilizing blood sugar levels and the stress response that occurs when blemishes arise on the skin.


The American Chronicle states that oranges, which are rich in vitamin C, can help the body to produce more collagen and elastin--two important components in clear skin--and give an even-looking skin tone. Vitamin C, which is very high in oranges, can also boost the immune system which may decrease susceptibility to acne. Oranges are also rich in vitamin A, which is believed to be one of the most important nutrients in creating a healthy skin complexion.

Olive Oil

Olive oil is a super food which can help to clear acne because it is full of vitamin E. According to the American Chronicle, a diet rich in olive oil reduces scarring from acne quicker because of the vitamin E content. A diet rich in olive oil may also speed acne recovery time and prevent scarring from acne. Olive oil can be used in many types of cooking and some types of baking, or it can be used as part of a homemade salad dressing.

Sweet Potatoes

One reason that sweet potatoes are a super food is that they are full of free-radical fighting antioxidants. Sweet potatoes are also rich in vitamins A and C, both of which are known to play an important role in preventing and speeding healing of acne. Sweet potatoes also turn to sugar in the body much slower than regular potatoes, so they do not spike your blood sugar levels and trigger acne like regular potatoes may. You can bake sweet potatoes in the oven and eat them just like regular potatoes.

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