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10 Foods That Fight Adult Acne (and Foods that Trigger Breakouts)

According to the American Academy of Dermatology, half of all women suffer from adult acne. Beyond that, almost all of us struggle through the occasional pimple flare-up now and then. We all want clear, blemish-free skin. Find out what’s causing those painful breakouts, and how your diet can actually help make it better.

Woman eating red grapes

What Causes Adult Acne?
Hormone fluctuations during pregnancy, your period, perimenopause, menopause, stress, exhaustion, and changing birth control methods can all irritate your skin and trigger acne. So can certain foods. Adult pimples usually appear on the chin, neck and along the jawline, instead of in the T-zone.

Foods That Fight Acne

1. Fatty Fish: Fish contains essential fatty acids like omega-3 and omega-6 that help reduce inflammation. Inflammation in our bodies can lead to clogged pores and blemishes. Try adding more wild salmon, mackerel, and sardines to your diet.

2. Avocado: Avocado is packed with vitamin E and vitamin C, to naturally moisturize the skin and reduce inflammation. And like fish, avocado contains essential fatty acids.

3. Nuts: Nuts are rich in selenium and zinc. Deficiencies in these minerals have been shown to cause acne. Nuts are also a good source of vitamin E, potassium, copper, magnesium, manganese, calcium and iron, important nutrients for healthy skin.

4. Red Grapes: The antioxidants and resveratrol in red grapes can help combat acne, according to a recent study published in the journal Dermatology and Therapy. Red wine has the same effect. Red grapes can also help treat other inflammatory skin conditions, like eczema and psoriasis.

5. Brown Rice: Brown rice has a lot of vitamin B, which can help fight stress and regulate hormone levels to prevent breakouts. Brown rice is also a good source of skin-friendly antioxidants, magnesium, and protein. Simply switch from white rice to brown rice.

6. Garlic: Garlic is a powerful inflammation fighter. Thanks to a naturally occurring chemical called allicin, garlic kills off the harmful bacteria in your body that could be causing you to break out. Don’t be afraid to toss in some garlic when cooking.

7. Green Veggies: Spinach is packed with skin-healthy vitamin A, and chlorophyll, which helps cleanse bacteria and toxins from the body to combat blemishes. Fennel and artichokes also help remove toxins from the body. Broccoli is chock-full of vitamins A, B, C, E, and K, all essential for healthy skin. And alfalfa sprouts contain live enzymes that reduce inflammation to help clear your skin.

8. Red Veggies: Carrots are famous for their vitamin A in the form of beta carotene, which is a powerful acne fighter. Carrots are a great go-to snack, especially when you are craving something crunchy and sweet. Sweet potatoes are another great source of vitamin A.

9. Dutch Cocoa: Contrary to popular belief, some chocolate can actually be good for your skin! Dutch, or alkalized cocoa fights against acids in the body that can cause breakouts, and stimulates blood flow to the skin to reduce inflammation. Dutch cocoa is a great addition to smoothies and even chili!

10. Berries: Blueberries raspberries, cranberries, and strawberries are bursting with acne-fighting vitamin E and antioxidants. Blueberries also contain pectin, which helps remove toxins that contribute to acne flare-ups.

Foods That Trigger Break-Outs

• Dairy (Milk, Yogurt)
• Sugar
• Peanuts (Peanut Butter)
• Cheese
• Shell Fish (Shrimp, Oysters)
• Caffeine (Soda, Coffee)
• Refined Carbs (White Bread)
• Anything Fried
• Chocolate (Candy Bars)

We try our best to live a healthy lifestyle and eat a healthy diet, and we want our skin to look healthy too. Adding these ten foods to your diet, avoiding triggers, and drinking plenty of water can help!

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