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Anti-acne diet: what foods should be favored to have beautiful skin?

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Alimentation anti-acné : quels aliments faut-il privilégier pour avoir une belle peau ?

A diligent skincare routine is not enough to have healthy skin . The foods you eat every day are also responsible for the state of our epidermis. Indeed, certain nutrients can help you prevent and treat acne in a natural way. In this article, discover the most effective anti-acne foods to help you regain beautiful skin .

Anti-acne diet: what foods to include on your plate?


Antioxidants are powerful compounds that help protect the skin against free radical damage. As a reminder, these are very active oxygen molecules. They have an impact on skin aging .

Also, they can damage skin cells, leading to inflammation and increased acne. In order to have healthy skin, we recommend that you incorporate foods rich in antioxidants into your diet such as:

  • Berries (blueberries, raspberries);
  • Citrus fruits (oranges, lemons);
  • Leafy green vegetables (spinach, kale);
  • Orange vegetables (carrots, sweet potatoes ).


Omega-3 fatty acids are renowned for their anti-inflammatory properties and their ability to maintain the skin's lipid balance. They limit acne breakouts. You find it in:

  • fatty fish such as salmon, sardines and mackerel;
  • Flax seeds and walnuts.



Probiotics, often found in fermented foods such as yogurt and sauerkraut , promote healthy gut flora. Studies have shown that the balance of intestinal flora can play a key role in the appearance of acne. By maintaining good digestive health, probiotics can contribute to clearer skin and better absorption of the nutrients the skin needs.


Zinc is an essential mineral that helps regulate sebum production in the skin . Excess sebum can clog pores and cause acne pimples to appear. To maintain enough zinc in your diet, eat foods like pumpkin seeds, nuts, legumes, and dairy products .

To read also: The vegetables good for the skin to know!

What foods should you avoid to have beautiful skin?

To preserve beautiful skin and prevent the appearance of acne pimples , it is recommended to avoid certain foods that can be harmful to the skin. Here is a list of foods you should eat in moderation or avoid as much as possible:


Foods high in refined sugars

Foods high in refined sugar, such as pastries, candies, sodas, and sugary drinks, can cause insulin spikes in the blood. These spikes can trigger inflammation in the body, which can reflect on the skin as acne and other skin problems .

Dairy products

Some studies claim that dairy products, especially skimmed milk, may be linked to acne in some people. The hormones present in cow's milk could contribute to the increase in sebum production and thus cause acne breakouts.

Fatty and fried foods

Foods high in saturated fat, such as fried foods, crisps, and processed fatty foods, can lead to inflammation and alter the lipid balance in the skin. This can make acne problems worse and affect the overall appearance of the skin.

Excess salt

Excessive salt intake can lead to water retention. Additionally, certain foods high in salt, such as processed foods and salty snacks, can cause skin to become dehydrated , making it look dull and dry.


caffeine and alcohol

Caffeine and alcohol consumed on a regular basis can cause dehydration of the skin.

highly processed foods

Highly processed foods, such as convenience foods, fast foods, and processed snacks, are often high in sugars, unhealthy fats, additives, and preservatives. These ingredients can contribute to inflammation and make skin problems worse.


In some people with gluten sensitivity, the consumption of this protein found in wheat, barley and rye can trigger inflammatory skin reactions.

Too much spicy food

Very spicy foods can cause skin redness and inflammation in some people.

Also read: Excess sebum on black skin: causes and solution

Every skin is different. How the skin reacts to food differs from person to person. It is essential to observe your skin in order to know how to adjust your diet. If necessary, do not hesitate to go to a dermatologist for personalized advice. Finally, remember to drink enough water to maintain good hydration.

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