8 Foods To Get Rid Of Acne

Almost everyone gets acne at some point. It is simply an over production of oils that then clog the skin pores and set up an immune response.

Teens going through puberty tend to get acne because changing hormone levels cause increased oil production. However, everyone can get acne. It’s annoying, unsightly and can even lead to terrible scarring. Sure there are medicines (with some interestingly unpleasant side effects) but why not try to clear up acne naturally.

There are foods that get the blame for causing acne. There are also foods that may help your acne.

Check out these eight foods that might help clear up acne, with or without medication. Surprisingly, most of them aren’t part of our daily rations…

8. Complex Carbohydrates

Spiking insulin levels is associated with increased acne. Keep insulin and blood sugar levels even by eating whole grains and complex carbohydrates like peas, beans and vegetables.

Avoid enriched flour. This flour has been stripped nutrients and then “enriched” artificially and possibly even dyed to mimic whole wheat flour.

Avoid simple carbs like pasta, white flour, white rice, and sugar. White flour shows up in a lot of unexpected places like whole wheat bread, breaded foods, hash browns, and sauces.

7. Zinc

Zinc is a trace mineral that isn’t stored by your body. Most people are familiar with its immune boosting properties, but it is important in helping head injuries, eating disorders, ADHD, osteoporosis, cancer prevention, and skin issues and about 100 more conditions!

Zinc regulates metabolism and hormone levels. Increasing zinc intake to 40 mg/day has been shown to help even severe acne cases. Eat pumpkin seeds and cashews, beef and turkey, quinoa and lentils, and seafood to boost zinc levels.

6. Vitamin A

Low levels of Vitamin A are linked to acne. Because Vitamin A can be toxic, don’t start supplementing your diet with pills before talking to your doctor.

Vitamin A deficiency can be serious. Taking it can improve eyes, fight yeast infections, prevent certain cancers, stop headaches and much more.

Add Vitamin A by eating liver (including cod), oily fish, and a whole host of cheeses (most of them stinky). If this sounds inedible, try eggs, sweet potatoes and winter squash.

5. Vitamin E

Another vitamin associated with acne is Vitamin E. The safe dosage appears to be 200 IU, but talk to your doctor before adding supplements.

Vitamin E is known to prevent scarring but can also prevent heart issues, certain cancers, brain and nervous system disorders, and pregnancy issues, among other uses.

Add oils like wheat germ, hazelnut, sunflower, and almond to food. The associated seeds are great to snack on as well. Oily fish and avocados are great sources as well.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are necessary to a healthy body. Omega-3 is an antioxidant and eliminates free radicals from your body. Omega-3 fatty acids are a miracle oil. Good for practically everything (lower blooding pressure, fight depression, increase energy levels, improving eye sight…), omega-3s also have a role in fighting acne and improving mood

Omega-3s are found in fatty fish (think salmon), flax seeds, some oils like olive, and omega3 rich eggs, among other sources.

3. Probiotics

Probiotics are the “good” bacteria that live in your gut and help you digest food and absorb nutrients. Since a healthy digestive system is necessary to support a healthy body, eat fermented foods to keep your gut bacteria healthy.

Foods include kefir, kombucha, sauerkraut, pickles, miso, tempeh, natto, kimchi, soft goat milk, sheep milk cheeses, and Greek yogurt.

Dairy can make acne worse, so add carefully. Try Greek yogurt – it’s lower in calories and sugar but higher in protein and probiotics.

2. Vitamin C

Vitamin C is known to support your immune system, but it has a lot of uses, including to build skin. It may help prevent scarring from severe acne. It also helps with brain and heart health, among lots of other uses. The list of Vitamin C rich foods is extensive and tasty, so enjoy!

Eat cantaloupe, citrus fruits like orange and grapefruit, kiwi fruit, broccoli, Brussels sprouts, cauliflower, mango, strawberries and blueberries, leafy greens like spinach, and tomatoes.

1. Vitamin B3 and B5

B vitamins are important to your body and mind. Two Bs are important to help cure acne. B3 (niacin) protects against tissue damage and boost cellular health. B5 (pantothenic acid) might be familiar from skin care products. In your body, it helps your body produce energy and metabolize nutrients.

B3: meats like poultry, tuna, and salmon, legumes, seeds, milk, and green leafy vegetables

B5: liver and kidney, chicken and eggs, broccoli, peanuts, fish, shellfish, milk, yogurt, legumes, avocado, and sweet potatoes.


Eating healthy foods that support cellular health, skin building activities, and nutrient absorption are important to clear up acne. Because acne (and puberty) can cause emotional upheaval, these foods listed above are important to help you feel better and improve mental outlook.

Avoid foods that spike your blood sugar and insulin levels. This includes sugar, white flours, processed foods, and foods fried in trans fats. You’ll be healthier for not eating these foods and replacing them with healthy food can only help to make you feel better and clear up your skin.