Anti-Inflammatory Foods For Acne (The Best To Eat)

Most likely you have already come across the idea of keeping a food journal. It is not easy to implement. It takes some diligence. But writing down what you eat and how your skin reacts may help you identify food triggers early on.

• Every time you eat something, jot it down.
• Date it and write down the time of day
• Write down any reaction that you have as you go. 
• Note a reaction at the end of the day even if your acne remains the same.

There will be certain foods that you can trace back to every time you have a flare up.

This is a good system, however, there are other conditions like weather, chemical triggers in your surroundings, clothing, hormones, health issues, and beauty and skincare products that can cause your skin to worsen as well. You may want to document these things too to see a pattern.

Buy Organic Only

It is important that you only eat organic or locally-grown food from a trusted source. People who suffer from acne and chronic inflammation may react to pesticides in or on the foods.

It is best practice to eat as much organic or locally-trusted foods as you can for better overall health. 

Dandelion greens contain the components luteolin, quercetin, and taraxasterol which empower white blood cells to fight infection reducing inflammation. Additionally, it fights bacteria and helps flush toxins from the body. 

This veggie is also loaded with vitamins and minerals that aid skin health. Lastly, it is an antioxidant powerhouse.

Another healthy green for the skin is collard greens. The nutrients in collard greens such as glutathione, sulfur compounds, vitamin K, and vitamin A aid inflammation, and help with detox and digestion.

The better the body discards material from the body and digests food, the less chance of an inflammatory response that can trigger an acne outbreak.

The valuable anti-inflammatory nutrients found in Swiss chard are vitamins A and K, magnesium, antioxidants, flavanoids, and betalains. These compounds help with detoxification and fight off acne development.

Beet greens also contain a high amount of beneficial nutrients that fight against acne. They contain flavonoids, antioxidants, and anti-inflammatories. This reduces free radicals and helps with bacteria levels.

Another great vegetable to add in as an anti-inflammatory is watercress. This vegetable can be more difficult to obtain depending on where you live.

Watercress contains vitamin A, vitamin C, and vitamin E which all benefit skin health. They also have nitrates which help create clear skin. 

Asparagus contains high levels of glutathione. This antioxidant decreases inflammation, reduces oxidative stress levels, and aids tissue repair.

Bok choy is another great food that combats free radicals. The vitamins A, C, and K in this vegetable help clear skin and keep it healthy. The antioxidant and anti-inflammatory sulforaphane is another compound of bok choy that fights acne.

Another food great for skin health due to antioxidants and vitamins A and C is zucchini. It helps with skin hydration and skin cell repair, and decreases skin irritation due to anti-inflammatory properties.

Carrots are known for their high vitamin A and beta-carotene content. These nutrients help with the turnover of cells creating healthy skin. 

Sweet potatoes are another high-content vitamin A vegetable. This vitamin can help with hormone balance which is often connected to acne issues. 

Beets prove skin quality and health. This vegetable reduces acne and helps regulate sebum production of the sebaceous glands. This means less oil and less acne.

Also, beet juice is shown to lower inflammation levels and studies show this as well. Lastly, it is great at detoxifying the body from toxins that can aggravate acne problems.

Brussels sprouts are a detoxifying crucifer vegetable that works well against acne. Then omega 3 content is great for skin health. Additionally, Brussels sprouts have beneficial antioxidant properties.

Pumpkins' zinc and alpha hydroxy acids are great for the turnover of new skin and smoothes and enhances skin texture.

Berries are high in antioxidants. These fruits fight bacteria and infection and keep the skin safe and healthy. They reduce inflammation levels. Additionally, they contain vitamin C which aids collagen production for skin health. 

Cherries' high flavonoid content is useful for combating acne. However, the bioavailability often makes it difficult for antioxidants to stay long in the body according to research. However, juicing cherries may be an option for quicker absorption.

Another safe anti-inflammatory food to fight acne is the apple. The bioactive compounds such as phytochemicals in apples are beneficial to oxidative stress and skin health. Additionally, they include quercetin which is a great anti-inflammatory for the body.

It is important to balance the gastrointestinal tract especially when fighting acne flare-ups. Pomegranates are beneficial for this. They aid inflammatory problems throughout the body such as acne development.

Lemons are loaded with anti-inflammatory, antioxidant, and astringent properties. This promotes skin clarity and detoxification. They may also help with scarring due to acne. 

Another helpful anti-acne food is watermelon. This fruit includes a high water and electrolyte content that helps keep skin hydrated. Also, the antioxidant lycopene helps with free radicals. This food contains vitamin C as well.

Olive oil is a beneficial oil to use in an anti-acne diet. This is because it also contains anti-inflammatory properties. Therefore, it is safe to eat and not worry about additional breakouts.

• Cassava

• Quinoa

• Rice (Black, Purple, Red, White)

These seeds contain omega-3 fatty acids which help reduce inflammation. Also, hemp seeds are loaded with zinc,  and pumpkin seeds contain magnesium, zinc, and vitamin K which is anti-inflammatory and helps with skin healing.

These seeds can easily be added to shakes and all sorts of meals. 

A caution to be aware of is that seeds can be difficult to digest. Eating them in moderation and chewing them well will help with digestion. Healthy digestion is important when it comes to lowering inflammation flare-ups in the body.