Acne is a skin condition that most commonly develops during adolescence and early adulthood, and it can be difficult to manage, prevent, and treat. Although the relationship between acne and food is sometimes dismissed as a misconception, many people identify certain foods as triggers, and a healthy diet can also contribute to overall skin health.
What Causes Acne?
According to the American Academy of Dermatology, there is no single, specific cause of acne. However, four major factors are believed to contribute to its development: excess oil, clogged pores, bacteria, and inflammation.
Sebum is an oily substance produced by the skin to help prevent dryness. During adolescence, sebum production increases, which can contribute to clogged pores and inflammation. The resulting skin changes can range from simple whiteheads to more severe acne lesions.
Propionibacterium acnes is naturally present as part of healthy human skin. This bacterium uses sebum to support its growth. Therefore, when sebum production increases during adolescence, the amount of Propionibacterium acnes may also increase. This helps explain why acne becomes more common during the teenage years. The skin of people with acne generally contains greater amounts of Propionibacterium acnes than the skin of those without acne.
Many traditional associations between food and acne are regarded by health professionals as misconceptions. You may have heard recommendations to avoid fried foods or chocolate in order to prevent breakouts. There is no evidence that one specific food directly “causes” acne. However, the book identifies stress, chronic inflammation, and problems with blood sugar regulation as factors associated with acne.
Certain foods may trigger or worsen these conditions and can therefore be avoided in an effort to prevent symptoms from becoming more severe. These foods include:
- High-fat foods: Foods high in fat may cause significant fluctuations in blood sugar levels, which may contribute to worsening acne.
- Dairy products: Dairy products are often high in fat and, as noted above, may contribute to rapid changes in blood sugar. Milk also contains hormones that may increase sebum production in the body.
- Caffeine: Caffeine in foods and beverages stimulates the release of stress hormones, which may increase overall stress levels.
- Alcohol: Alcohol consumption may promote the release of hormones that stimulate sebum production.
- Refined carbohydrates and high-sugar foods: The sugars found in these foods may cause rapid increases in blood glucose levels.
Although there may not be direct scientific evidence linking a specific food to acne, many foods and nutrients can support healthy skin.
Nutrients That May Help Prevent or Reduce Acne
Several nutrients, including vitamins C and E, may help reduce acne.
Vitamin C helps support a healthy immune system, allowing the body to defend itself against bacteria and viruses. It also contributes to wound healing and tissue repair. Vitamin E plays an important role in repairing damaged skin. Together, these functions may be relevant to both the development and healing of acne.
Good sources of vitamin C include guava, red bell peppers, kiwi, and oranges. If fresh guava is available where you live, try using it in homemade juices. Kiwi also makes a convenient portable snack. Simply cut it in half and scoop out the flesh with a spoon.
Vitamin E is found in a variety of seeds and nuts, including sunflower seeds, almonds, hazelnuts, peanuts, and peanut butter. Avocados, tomatoes, and turnip greens also provide vitamin E.
Seeds and nuts make convenient snacks and can also be sprinkled over breakfast cereals or salads. To include more leafy greens in your meals, try serving roasted chicken breast or grilled fish fillets over a bed of sautéed spinach and turnip greens instead of rice.
Quick and Budget-Friendly Recipes
Red Bell Pepper and Spinach Pasta Salad
A cold pasta salad is an easy way to include several vitamin C-rich vegetables in your diet. This version uses a very simple dressing made with olive oil and lemon juice, but you can substitute your favorite vinaigrette if desired.
Ingredients | Serves 4
- 3 cups dry whole-wheat rigatoni
- 1 red bell pepper, sliced
- 3 green onions, sliced
- 1 cup cherry tomatoes, halved
- 1 cup fresh spinach, chopped
- ¼ cup grated Parmesan cheese
- 3 tablespoons Mahram olive oil
- 1 tablespoon Mahram lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
Directions
- Bring about 5 cups of water to a boil. Add the pasta and stir. Cook until tender but still slightly firm. Drain, rinse with cold water, and set aside.
- In a bowl, combine the bell pepper, green onions, tomatoes, and spinach. Add the Parmesan cheese. Pour in the olive oil and lemon juice, then add the salt and pepper. Toss until the vegetables are evenly coated with the dressing.
- Add the pasta to the vegetables and toss until all ingredients are evenly combined. Add more salt and pepper if needed. Refrigerate for at least 30 minutes before serving.
Nutrition per serving: 290 calories | Fat: 13 g | Sodium: 395 mg | Carbohydrates: 38 g | Fiber: 2 g | Protein: 10 g
Kiwi and Orange Salad
This simple recipe layers colorful fruit and finishes it with a sweet glaze. Serve it as a sweet appetizer or a light dessert.
Ingredients | Serves 4
- 2 oranges
- 2 kiwis
- ½ cup orange juice
- ¼ cup fresh basil leaves, chopped
Directions
- Carefully peel the oranges with a knife, removing both the peel and the white fibrous pith underneath so that the flesh is fully exposed. Cut each orange into 8 slices and set aside the two end pieces; they can be eaten later as a snack.
- Peel the kiwis and cut each one into 4 slices, setting the end pieces aside.
- Pour the orange juice into a saucepan and bring it to a boil. Reduce the heat slightly and cook for about 7 to 10 minutes, stirring frequently, until the juice thickens.
- Arrange the fruit in layers on 4 plates. Begin with one orange slice, then place 2 kiwi slices side by side on top. Add another orange slice, followed by 2 more kiwi slices.
- Sprinkle 1 tablespoon of chopped basil over each plate and drizzle one-quarter of the orange glaze over the fruit. Repeat with the remaining plates and serve immediately.
Nutrition per serving: 80 calories | Fat: 0 g | Sodium: 2 mg | Carbohydrates: 20 g | Fiber: 3 g | Protein: 2 g
Guava Juice
Guava is rich in vitamin C and makes an excellent juice when fresh fruit is available. Guava juice tends to be thick, so you can add ice and water and sweeten it to taste with a small amount of raw sugar or honey. An orange can also be added to the mixture.
Ingredients | Serves 1
- 2 guavas
- ½ cup cold water
- 2 teaspoons demerara sugar
Directions
- Wash the guavas and cut them into quarters or smaller pieces so they will fit through the opening of the juicer. Use the juicer pusher to guide the pieces through the machine and collect the juice in a glass beneath the spout.
- Add the cold water and sugar and stir to combine. Serve immediately. If the pulp separates from the juice, stir well before drinking.
Nutrition per serving: 98 calories | Fat: 1 g | Sodium: 4 mg | Carbohydrates: 22 g | Fiber: 6 g | Protein: 3 g
Advanced Recipes
Roasted Tomato Marinara Sauce
Making marinara sauce at home may seem unnecessary when prepared versions are readily available in stores, but the flavor of homemade sauce makes the effort worthwhile. There is something distinctive about the flavor of slowly roasted tomatoes.
Ingredients | Makes 2 Cups
- 8 medium tomatoes
- 3 tablespoons Mahram olive oil
- 4 garlic cloves
- 2 teaspoons salt
- 1 teaspoon black pepper
- 1 tablespoon sugar
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
Directions
- Preheat the oven to 400°F. Wash the tomatoes and remove the stem ends. Cut them into quarters and arrange them on a baking sheet.
- Toss the tomatoes with the olive oil. Add the garlic cloves and toss again. Because tomatoes vary in size, add a little more oil if necessary. Sprinkle with salt and pepper and roast for 35 to 45 minutes, until the tomatoes have shrunk slightly and are thoroughly cooked.
- Transfer the tomatoes and garlic to a blender and purée until smooth. Pour the mixture into a saucepan over medium heat. Add the sugar, basil, and oregano. Leave the lid slightly ajar and simmer gently for 7 to 10 minutes, stirring occasionally. Taste and add more salt if desired.
Nutrition per ½ cup: 150 calories | Fat: 11 g | Sodium: 1,177 mg | Carbohydrates: 14 g | Fiber: 3 g | Protein: 3 g
Vitamin C Salad
This bright, colorful salad combines several of the best sources of vitamin C. A small amount of nuts and seeds also provides some vitamin E. It can be served with the orange vinaigrette from the “Spinach Salad with Strawberries” recipe.
Ingredients | Serves 2
- 1 cup romaine lettuce, chopped
- 1 cup fresh spinach, chopped
- ½ red bell pepper, sliced
- ½ green bell pepper, sliced
- 1 orange, segmented
- 1 kiwi, sliced
- 2 tablespoons almonds, chopped
- 2 tablespoons sunflower seeds
- Salt and pepper to taste
Directions
- Toss the lettuce and spinach together and divide evenly between 2 plates. Arrange the sliced bell peppers on top, followed by the orange segments and kiwi slices.
- Sprinkle the almonds and sunflower seeds over the salads. Season with salt and pepper to taste, and drizzle with your preferred vinaigrette before serving.
Nutrition per serving: 190 calories | Fat: 10 g | Sodium: 17 mg | Carbohydrates: 24 g | Fiber: 7 g | Protein: 6 g
Source: Food Remedies book by Loririce, MS