Acne: 10 Foods To Prevent It And 5 To Avoid

Acne is one of the most common skin problems during adolescence and can occur at other times of life. Eliminating it is not always easy, either with natural remedies or more drastic solutions. A vital role, especially in the prevention phase, is played by the diet, which often lacks some essential nutrients and is very rich in fats and sugars.

Generally speaking, we can say that the Mediterranean diet, which includes whole grains, many fruits and vegetables, legumes, etc. can help a lot. On the contrary, alcohol, smoking, fried foods, excessive fats, and sugars can instead be harmful. But let’s see more precisely what to include often in your diet and what to avoid rather.

Foods To Prevent Acne

Fish Or Linseed

All foods rich in Omega 3, essential fatty acids that have anti-inflammatory power, help treat various problems affecting the skin, acne, dermatitis, hives, etc.

Green Tea

Drinking this tea 2 or 3 times a day can help reduce acne, but to have a combined effect, you can also apply the tea (at room temperature) with a soaked cotton cloth on the acne-prone areas of the face for about 10-15 minutes.

Wheat Germ And Seeds

The zinc present in these foods seems to be a helpful element in reducing the effects of acne, so it is excellent to consume foods that contain it every day in addition to wheat germ and seeds.

Nuts – Almonds

All foods rich in selenium are recommended for acne sufferers, which, like zinc, is a trace element beneficial for skin health and a powerful antioxidant. A handful of almonds a day or 2/3 Brazil nuts are sufficient.

Fruit And Vegetable Juices

The centrifuges and fresh juices based on fruit and vegetables are all beneficial as natural anti-inflammatories. It is always better to vary by inserting as much as possible orange and red foods rich in beta-carotene, detoxifying green leafy vegetables, and berries that contain phytonutrients important for the skin.


Among the most recommended fruits in case of acne is the apple, which, thanks to the presence of pectin, has a beneficial anti-acne action. We advise you to choose organic apples to eat the peel, the wealthiest part of nutrients.

Tomatoes And Strawberries

All foods that contain good doses of vitamin C are essential in acne treatment as they stimulate the immune system in its work.

Probiotic Foods

These foods are important because they reduce inflammation in the intestine and can help reduce acne. Among the foods that you can include more often in your diet are: yogurt, kefir, sauerkraut, miso soup, tempeh, and Kombucha tea.


Water and all foods contain reasonable amounts of water, such as melon, watermelon, cucumber, etc. they help the body eliminate toxins, which inevitably affect the skin. Also excellent is using lukewarm water and lemon every morning on an empty stomach.

Olive Oil

Dressing salads and vegetables with extra virgin olive oil (raw) is a great way to prevent acne. This dressing is, in fact, rich in vitamin E, which is particularly valuable for the skin’s well-being. It is essential to take this vitamin every day, including foods such as hazelnuts, almonds, soy, and green leafy vegetables in your diet.

Foods To Avoid


In the case of acne, the consumption of sugar should be significantly reduced, which, as we know, is hidden in many foods and drinks in everyday use. Acidifying and inflammatory, this food is particularly harmful to acne, significantly if refined.

Foods With A High Glycemic Index

Therefore, sugar and all foods experience a spike in blood sugar levels. Our body reacts to this situation by using hormones and causing inflammation favors acne. Thus, minimize refined grains, processed foods, etc.

Cow Milk

Some studies have shown an association between cow’s milk consumption and acne. This is probably because even milk is a food that raises inflammation. It also contains many growth hormones that can favor the excessive growth of skin cells and therefore block the pores.

Food Junk And Rich In Saturated Fats

The skin is significantly affected by consuming junk foods for the same reasons mentioned above. These foods, in fact, excessively stimulate the hormones and jump the levels of sugar in the blood. No fast food lunches or dinners, ban on french fries, etc.

Jump In Excess

Adding a little salt to your dishes is fine, but don’t overdo it, as the presence of a lot of iodine tends to accentuate the acne problem. Another effective weapon to combine with nutrition is always keeping the skin clean and hydrated. Add to all this the use of natural remedies, and you will see that with the combined action of all these factors, you will be able to keep your acne problem at bay.


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