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Best and worst food for acnes- Skin health

23 March, 2021 Roshni Asati

Acne is a common problem. People having oily skin are more prone to it. Though there are many reasons that might cause acne food that we eat is one of the major causes behind it.

In this blog, we are discussing the variety of food and its effects on the skin.

Foods to be avoided if you have acne problem–

  • Sugar-When sugar enters our body, it causes inflammation and also it enhances the production of sebum and insulin in our body and both of them increase the production of oil in our skin and hence it promotes acne.  Also, sugar has a high glycemic index and is a major contributor to the formation of acne.
  • White Bread-White bread is usually made up of refined flour and refined grains. These elements increase the level of sugar in our bodies. The carbohydrate present in white bread tends to get dissolve in our blood fast and hence increase the glycemic index which ultimately leads to high blood sugar levels causing acne problems.
  • White Rice-High GI has bad effects on our skin such as premature aging. White rice contains high carbohydrates value. Sugar in this kind of food tends to mix in our blood and might speed up the process of sebum production in our skin hence oil production in our skin eventually increases.
  • Dairy products-Some studies might show that cow’s milk and other dairy products promote acne formation in our skin. Researchers found that cutting down foods like dairy and sugar could give you clear skin. It might also improve skin texture and tone.
  • Fast food-A diet that has found high processed and refined might create good conditions for pimples or acne promotion.   Researchers suggested avoiding fast food, junk food, fried greasy food like pizza, and pasta, etc for good and healthy skin as it will increase the risk of acne.
  • Omega-6  Fat Rich Food-These makes our skin dull and also cause inflammation and thus it might be associated with acne.Omega-6 fatty acids have amplified the production of sebum that is main in acne formation on our skins. Though this is not completely proven yet as more research is needed.
  • Oil-Some people might avoid oils like almond oil, avocado oil, coconut oil, corn oil, coconut oil, apricot kernel oil to prevent their skin from acne and pimples.


Foods that might help to prevent acne problem-

  • Green Leafy Vegetables-Green vegetables such as spinach, collards, kale, Swiss chard can help in reducing acne problems as these vegetables are rich in beta-carotene, vitamin K and a range of phytonutrients. These nutrients might help in building our skin healthy and free from acne.
  • Orange Fruit-Orange is rich in vitamin C. Vitamin C helps against acne production. It also has inflammatory properties that might help in healing, redness, and swelling around the acne.
  • Blueberries-Blueberries are the source of carbs with a low glycemic value which might be linked to low acne problems and inflammation properties.
  • Tomatoes-Tomatoes are rich in vitamins like K, C, and A. It also contains acidic properties that help in reducing acne problems and clearing up our faces. Studies show that tomatoes help in reducing pores and blackheads leads to make our skin lighter and fresh.
  • Brown Rice-Brown rice contains a high value of protein, magnesium, antioxidants, and vitamin B. Vitamin B helps in reducing stress from our skin which might help in reducing acne breakouts.
  • Nuts-Nuts also have high antioxidants value and vitamin E. It contains nutrients that prevent skin from damage, infections, and breakage. Vitamin E does not help in preventing acne but can also remove dark spots from the skin.
  • Sweet potatoes-Sweet potatoes contain vitamin A and inflammatory properties. It is flooded with nutrients and vitamin C. These nutrients fight against acne formation. It also helps in regaining natural glow which might shed under pollution.


Food is the fuel to our body. What we are eating has a greater impact on our skin and other parts of the body. Acne can also be a cause of puberty age. On the other hand, some people might have allergies to some kind of food.