Tuesday Ten: Acne Fighting Foods

One of the most covetable beauty traits, in my opinion, is being blessed with naturally clear, glowy skin. But we all know that even the luckiest of ladies might get a blemish or two once in a while, and bad nutrition might be to blame. Pesky pimples are never any fun so you might be surprised to learn that making some small swaps in your daily diet can be the key to clearer skin. For today’s Tuesday Ten, I researched acne-fighting food properties that are proven to help beat blemishes or keep them at bay (sources listed at the bottom of this blog post). Not only are these things good for your skin, they’re good for your figure as well (I’m talking to you, Bikini Boot Campers). Be sure to check out my list below and keep these healthy staples in mind the next time you hit the grocery store…
Tuesday Ten: Acne Fighting Foods

  1. Foods with omega-3 fatty acids. This includes salmon, flax seeds, and walnuts. Foods with omega-3 fatty acids have been known to give skin an almost instant glow. These foods can also help reduce inflammation, so any blemishes you do have won’t be quite so red. I love making grilled salmon for dinner. Adding flaxseed to a fresh fruit smoothie is another simple way to boost your omega-3s.
  2. Antioxidant filled foods. It’s no surprise that antioxidant foods are great for your health, but they also give your skin an extra dose of goodness too. Antioxidant rich foods like cherries, berries, green tea and spinach attack free radicals in your body that cause skin damage and breakouts. Eating a handful of berries or a spinach salad is a yummy way to add antioxidants into your daily food routine.
  3. Foods rich in selenium. Brazil nuts, almonds, onion, garlic, and whole grains are all sources of selenium, which is also a powerful antioxidant. These foods help preserve your skin’s elasticity and reduce inflammation. Just eating a handful of almonds a day is an easy way to up your selenium intake.
  4. Foods rich in vitamin C. Melons, oranges, tomatoes, and strawberries all boost your immune system and strengthen your cell walls. These foods will help protect your skin from acne scarring and activate healing powers to amend damaged or irritated skin.
  5. Foods rich in vitamin E. This category includes nuts, soybeans, almonds, leafy greens and eggs. Vitamin E rich foods also help protect your skin from scarring. An easy way to get your daily dose is by drizzling olive oil on a salad or using it to cook. (I always use it on my pan when cooking my veggie omelet in the morning.)
  6. Foods in high water content. This means…drink water, water and more water! Keeping your body hydrated is one of the best things you can do for yourself. And this healthy habit translates to your skin too. In addition to drinking your 8 glasses a day (a daily requirement in my book!), eating foods with a high water content like watermelon and cucumbers, and also parsley will free your system of toxins as well.
  7. Foods rich in vitamin A. Foods that give your body vitamin A are rich in beta-carotene, which enhances the benefits of selenium–that powerful antioxidant I mentioned earlier. Your skin will thank you if you include carrots, bell peppers, cantaloupes, and sweet potatoes into your daily diet.
  8. Foods high in magnesium. These foods are awesome acne fighters because magnesium helps to balance out acne-inducing hormones. Try munching on artichokes, oatmeal, brown rice, and figs to get hormonal acne under control. (Give this Cookie Dough Oatmeal recipe a try!)
  9. Low sodium foods. Foods that are packed with salt not only make your body bloat up like a balloon, they also wreak havoc on your skin. To avoid pimples from flaring up, try to limit the amount of processed or prepared foods in your diet. Substituting canned or frozen vegetables with fresh ones can make a huge difference. You will also feel so much better if you eat “clean foods” that are unprocessed and have low sodium. (Give one of these simple salads a try–they’re packed with fresh veggies. Yum!)
  10. White foods are the wrong foods. Foods like white bread, white rice, white refined flour, French fries, and mashed potatoes are some of the worst things to have in your diet if you want clear skin. Refined sugar is another culprit in this category because it makes your blood sugar levels spike, which then causes acne outbreaks. No thank you! Stick to whole grains and brightly colored fruits and veggies like these no-bloat foods. If anything else, just remember this: White foods are not the right foods if you want clear skin.

I don’t know about you, but this list has completely recalibrated my shopping list. I love putting these types of blogs together because I learn so much as I am researching them… I guess the bottom line here is really something that we’ve all been told since day one: “You are what you eat.” And now we’ve got a list t prove it! So stick to this list of skin-pretty foods and I promise you will feel beautiful inside and out.

Which acne fighting food is your favorite? Personally, I’m partial to spinach, eggs and berries.

Also, if you have a Tuesday Ten request, leave it in the comments below.

XO Lauren

You might also like…
Beauty Faux Pas: How to Fix a Bad Fake Tan
Tuesday Ten: Summer Adventures
Odds & Ends: How to Boil an Egg
Lovely Libations: Pink Grapefruit Margarita

Photo Sources: The Good Stuff 411, Free Extras, Celebrate Women Today, The Daily Green, Shutterstock, Colourbox, What’s Cooking America, Grow Fruit

Research Sources: My Skin, AcneHelp.me, Livestrong, WebMD

Categories: Dine, Lauren Conrad, Primp, Tuesday Ten
Share This
  • The Stylish Student

    Great post – very informative! I’ll definitely pick up some of these items that I don’t already buy the next time I’m at the grocery store!

    http://www.thestylishstudent.com

  • Deanne Castro

    I totally agree with Lauren! As they say…you are what you eat!

    For more Fahsion and Beauty advice, please visit my blog at:

    http://myfashavenue.blogspot.ca/

    Today’s topic: Rachel Bilson – Simple, Yet Sexy!

    Thanks

  • Melissa Panici

    I have always had great skin but like you said Lauren, even us with great skin have blemishes and acne once in a while! So this post really helps and has also changed my shopping list. My favorite acne fighting foods are spinach, garlic, and whole grains. Thank you for the tips!

  • Closet Fix

    Hi All!

    Thanks to a Personal Style Fashion Blogger’s best friend, Photoshop, I have naturally clear glowy skin. Without photoshop, I may scare my readers half to dead. Dont get me wrong, it’s not like I have lepercy or anything, but trust me like everybody else, my skin so isnt perfect. As Fashion Blogger I’m taking pictures everyday to document my personal style so if these foods will improve my most important fashion accessory, I’m all in.

    Xoxo,

    Simmy P.

    Personal Style Blog: http://closetfix.blogspot.com/

    Twitter: https://twitter.com/ClosetFix

    Facebook: https://www.facebook.com/ClosetFix

    Instagram: @ClosetFix

  • Tiffani Stuart

    Watermelon, Almonds, Oranges & Spinach over here… and I don’t care what anyone says, Chipotle Guacamole does wonders, too , ha ha.

  • Michelle LaPorte

    Watermelon and spinach! Plus I almost always eat whole wheat everything!
    Check out my blog for some cute outfit ideas!!

    http://pinkpeaceus.blogspot.com/

  • Amy Breckenridge

    this is really interesting and good to know! i think it’s most important to eat healthy and our bodies will be in the best shape possible…our skin too!

    xoamy
    http://www.cupcakesncouture.com/2012/07/stellar-studs.html

  • Ana Castilho

    I loved this post!

    http://www.patcandytips.com

  • Larissa Wilhelm

    Great tips Lauren! I’m partial to berries, watermelon, almonds, oranges, and carrots. I’m definitely going to add most (or all) of these to my grocery list!

    http://fitnessmisc.blogspot.com/

  • ilse hermans

    Uhm, that’s a fig and not a pomegranate!

  • Karie Obremski

    Awesome post! So far today, I have eaten oranges, eggs, greek yogurt, and whole grain bread! Got a lot of my great vitamins in thus far and it is only breakfast. (: I absolutely love eating healthy.

    Thanks Lauren!

    xo. Karie

  • Melissa mould

    That’s a great post, my skin has got bad recenently due to living in the city and I’m keen to do everything to rectify this.

    Thanks for the tips

    Mel x

    http://www.mediamarmalade.com/

  • Rachel Trampel

    Great tips, especially right now! All of the heat and sweat can cause extra breakouts and when I’m on the go from 8 a.m. to 9 p.m…. there isn’t much of a chance to wash my face or anything! I will keep this in mind and I LOVE all of these foods, so it shouldn’t be hard :)

    -Rachel

    http://www.rachelslookbook.com

  • Emily Hobbs

    Thank you for this soooo much! I totally needed this right now! These tips are fabulous and I now know what to eat for my skin! Thank you, Lauren! <3 xo -E

  • Jordan Weaver
  • Deanne Castro

    I totally agree with Lauren! As they say…you are what you eat!

    For more Fahsion and Beauty advice, please visit my blog at:

    http://myfashavenue.blogspot.ca/

    Today’s topic: Rachel Bilson – Simple, Yet Sexy!

    Thanks

  • Rachael Yanta

    So good to know! And the awesome thing about this list is that it’s food that I already eat on a regular basis anyways. Well except for the wheat grass.. haven’t tried that yet! Thanks for sharing!

    http://www.rachaelkhawkins.blogspot.com

  • Rachael Yanta

    Wow, I just realized that it’s green tea up there.. not wheat grass.. how did I read that wrong?! Haha. I suppose it just looked like wheat grass to me!

  • Jacquelinerose

    Thanks for the tips! An amazing Tuesday 10 would be “” 10 DIY beauty treatments””….I absolutely loved your brown sugar scrub recipe- seriously left my skin super soft and glowy (which is not an easy thing to do!). :)

  • Crystal Cierlak

    I just ate like half a watermelon last night. Probably not the best way to do it but it was so delicious!

  • Krista Gray

    Awesome post! Don’t forget to drink a lot of water too.

    (and if anyone is looking for an awesome foundation, I’m newly obsessed with Benefit’s “”Hello Flawless””. It works wonders!: http://www.skinnyscoop.com/list/citychic/favorite-products-from-benefit-beauty)

  • Summer Hamilton

    Love this! visist my blog at http://www.katesdelight.blogspot.com :-)

  • Kait Robinette

    Definitely going to add some of these to my shopping list! Great to know!

  • Deanne Castro

    I totally agree with Lauren! As they say…you are what you eat!

    For more Fahsion and Beauty advice, please visit my blog at:

    Today’s topic: Rachel Bilson – Simple, Yet Sexy!

    Thanks

  • Beauty to Sparkle

    Such an informative post! My favorites are almonds, carrots, and oranges :)

    Would love for you guys to check out my blog:

    http://www.beautytosparkle.blogspot.com/

    xoxo, Dina

  • Camille

    I disagree about eggs being good for your skin. Eggs fall into the “”dairy”” category, which is proven to be bad for skin. Eggs help lend to high cholesterol as well. Of these 10, I’d say green tea works best for me!

  • Ali D

    Eggs are in the protein food group, not dairy. If you google “”eggs good for skin””, you will find a number of sites that attest to how they are beneficial for your skin. No need to avoid eggs…they are good for you (in moderation, of course…)

  • Linh Ly

    Great post! I’ll definitely try and eat a lot of this stuff every day to improve my skin!

    Linh

    http://befashionfit.blogspot.com/

  • ilovemakeup5

    Thanks, Lauren! Great post. I have had acne since I was 12 years old and I also suggest drinking water and finding the right cleanser/toner/moisturizer/exfoliator for your skin. I finally found the right cleanser/toner/moisturizer/exfoilator for my skin and it has made a world of difference.

  • Micaela Luis

    Personally, I love putting spinach on everything! Good for the skin, and good for the Bikini Boot Camp Plan (which I’m starting tomorrow!). Thanks Lauren!

  • Rebecca Bakofsky

    I love watermelon and green tea…going to def be eating/drinking a lot of that now!

  • Irizarry Francheska

    I eat eggs all days (one often) and I’m a healthy strong lady : ) but green tea is the best option so far here!

  • Claire Elizabeth

    thank you lauren!! I needed this post! The summer months are doing some damage on my skin & it’s good to know that there are foods out there that are not only delicious but also good for your skin!! :)

  • Coach Alexandrea J.

    Thanks so much for these tips! I love being able to fight off bad things with good food! :)

    ajwilson412.blogspot.com

  • Amber Phelps

    Thank you sooo much for this. I never realized but I’ve been eating most of these foods all summer and my face has been clearing up so now I know! I’ll definitely have to try that handful of almonds everyday. I’ve never tried them so that will be something new. But my biggest weakness is fries. So I’ll have to lay off the french fries lol. Thanks Lauren :)

  • Justine Verret

    I am currently on the phase one of the Dukan Diet, which consists of eating ONLY lean proteins for a very short time (between 3 and 10 days) to lose a huge amount of weight very quickly, before I start phase 2 and incorporate veggies to my diet again. This means no veggies, no fruits… I am scared for my skin, but I take vitamins and minerals everyday to balance out the lack of fresh goodies I’m exposing myself to!

  • Kayley Potter

    Hey! I just joined this site, and I am so excited to learn something new everyday! These tips are super helpful. Thanks Lauren!

  • Vee

    I love this post because I have suffered from acne prone skin for as long as I can remember. I agree that diet is very important. I try to drink veggie juice (i.e. carrot) and I have matcha powder in my smoothie every morning. Although diet is extremely important you should get enough sleep every night, hydrate yourself properly and follow the proper skin care routine.

    After spending hundreds of dollars and throwing away products because they didn’t work I have been able to find the routine that works best for me. For example, sometimes I use red vinegar mixed with water as a toner as it regulates your skin’s pH, use baking soda as a facial scrub, and apply crushed up (slight water to make a paste) aspirin pills right on top of your problem areas (aspirin is actually found in a lot of acne medications), and very often this process helps clear off acne (at least it has for me)… Also don’t be afraid to apply moisturizer because when you undermoisturize your skin often regulates more oil because it feels it’s lacking moisture which in turn causes you to break out.

    Hope this helps for you other acne suferers out there! :)

    xx – Vee @ http://www.theavenuevee.blogspot.com

  • Lyndsey Ruchalski

    I get a few breakouts. I’m going to replace sweets with these foods.

  • Megan Elliott

    Here’s another really good food guide that enhances beauty: http://lushtoblush.com/2012/04/05/7-best-beauty-foods/

  • abc

    These are great!!

  • Amenah Hussein

    amazing, this was such good help :) it even drives me up to go eat something healthy right now

  • Sophie

    So helpful! Please everyone check out my blog! Thanks! <3

    http://hotpinkmessblog.wordpress.com/

  • Dasha Dadikova

    Thanxxx for this post. Also, ground flaxseed is better than whole !!! Plus generally for the best universal approach to what to eat I suggest to get rid of all wheat flour (gluten causes celiac disease which most people don’t know they have, the worst thing is that the symptoms are individual: from migraines, acne, bloating, infertility, … you name it) and all dairy products. We are not designed to digest these… I recently changed my diet and feel better and look skinnier, I combine it with my routine of YOGGING :-) yoga and jogging obvioulsy :-)

  • Elina Peyda

    Hey, I eat lots of watermelon during the summer and lots of oranges and tangerines during the winter – could that be the secret why I don’t really have so much acne? And I eat carrots and tomatoes almost every day! :D

  • Marisa Mendoza

    Thank you for posting this! I am one who has suffered with acne and once I found out that what I eat can have an affect on my skin I totally changed my food choices. I love watermelon and I never knew it could help, so thanks a bunch!

  • H H Linda Newell

    I find it also eating avocado’s makes you’re skin feel smoother. Also it put’s in more moisture in you’re hair too. So you don’t have to use too much hair conditioner or hair product.

  • carena klerkx

    thankyou lauren i go there more on watching tankx! XO

  • Taylor Jarosz

    I most definitely took notes and love this information :)

  • macbelle3rd

    so i started to eat almonds daily cos i’ve also read is a magical food.. its been almost 2 weeks and it has made my skin even worse. i was blaming aunt flow but she hasnt even visited yet so i investigated on almonds and in a way it does help fight acne but it has such a small amount of omega 3, its abundant in omega 6 (which is something to avoid for ance prone skin) so now i need to balance it out w/ omega 3 foods (chia, flaxseed oil) WALNUTS are not a good source of o3, it contains high o6 :( just something i wanted to add to forum

  • JB

    Excuse me “”ye zi””, but your spaming up this website with your shopping stuff. Stick to posting stuff that actually has something to do with the topic of discussion.

  • Lena Ameri

    This is a great post and I will def be adding these foods to my diet! Check out this article I wrote on many other natural ways to beautiful and acne free skin.

    Healing Acne From the Inside Out: http://www.liveitmag.com/healing-acne-from-the-inside-out-2/

  • Linn

    Useful tips, but I think the list is not complete.
    10-20% of all women have problems with their hormones (misbalance of testosterone and the female hormones). It could help to eat what’s on your list, but the most important of all it to cut the carbs out of your diet. This will balance your insulin-levels and help to rebalance the rest of your hormones and the acne will disappear.

  • http://www.smart-twenties.com/ Samantha Brown

    I find the best way for my to fight acne is by avoiding processed sugar! I can always tell when I’ve had a little splurge because I start to get acne on my forehead and chin but if I stop eating processed sugar (stopping eating sweets and chocolate is usually enough) it will go back to normal a few days later!

    My favourite acne fighting foods are green tea and watermelon but I eat almost all of these foods in my usual diet anyway! Thanks for this post!

    Sam xx
    http://www.smart-twenties.com – how to make the most of your twenties

  • kate

    isn’t that a picture of brazil nuts???

  • Rachael Lisi

    Why is the Green Tea so weirdly colored? Did you blend the leaves too?

  • guest

    why is there a picture of brazil nuts with the word almonds next to it?

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