What you eat has a big impact on the health of your skin. Eating acnegenic foods can cause breakouts, inflammation, excess oil production, and microcomedone formations.
The first step to avoiding acne-causing foods is checking all the nutritional labels of the foods that you purchase. Some foods are more obvious, such as milk and other dairy foods. Soy and algae are also very commonly found in the diet, yet most people are unaware that they are eating them on a regular basis. These ingredients are often hidden in processed foods.
Acnegenic Foods and Where You Will Find Them
Iodized Table Salt: Table salt (purchase non-iodized), fast foods, French fries, chips, red meats, shellfish, pink salt
Dairy and Whey: Milk, cheese, yogurt, ice cream, butter, baked goods, protein shakes, protein bars
Algae: Kelp, miso soup, seaweed supplements, spirulina, chlorella, blue-green algae
Soy: Tofu, soy milk, protein shakes, protein bars, tempeh, edamame, soybean oil, fast food, baked goods, dressings
Peanuts: Peanut butter, peanut oil, peanuts
Inflammatory or Androgenic Oils: Corn oil, canola oil, soybean oil, safflower, sunflower
Seafood: Shellfish, shrimp
Organ meat: Pate'
Added Sugar: Energy drinks, coffee drinks, tea drinks, packaged foods, desserts, fast food
Maca: Supplements, smoothies, protein powders
Do not take any supplements that contain iodine, iodides, biotin, or high doses of B12. Do not drink Dasani Water.
Nutritional Support for Maintaining Clear Skin
Eating the right foods will help your acne heal, bring inflammation down, protect your skin from oxidative damage, and get you clear faster. The foods below are high in antioxidants, vitamins, androgen blockers, and anti-inflammatory support. Eating a well-balanced, low-glycemic diet is helpful in all aspects of your health including the skin.
Vegetables: Beets, purple cauliflower, purple sweet potato, purple carrots, broccoli, green & red peppers, tomatoes
Fruit & Berries: Blueberries, dark cherries, pomegranates, acai, black grapes, papaya
Healthy Oils: Avocado oil, olive oil, coconut oil
Leafy Greens: Spinach, kale, watercress
Tea & Spices: Green tea (especially homemade matcha), spearmint tea, ginger, cinnamon, turmeric
Foods High in Omega-3: Deep leafy greens, blueberries, Brussels sprouts, wild-caught salmon, sardines, anchovies, herring, white fish, Atlantic mackerel