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Healthy Pumpkin Soup - Acne Fighting Foods

Feeding Your Face: Acne Fighting Foods

How to ‘feed your face’ from the inside out with the best foods to control, manage and prevent acne

Pimples, spots, breakouts - whatever you refer to it as, there’s no doubt that acne of any degree or severity can be distressing for anyone, at any age!

There’s a misconception that acne only affects young teenagers, when in fact, approximately 80% of us are affected by acne between the ages of 11 and 30. ‘Adult acne’ is also common, with 26% of women experiencing it in their 40’s.

In many cases, acne can be treated and managed by prescribed medication. However, after managing my various health complaints through my diet, I’m a firm believer that what makes you feel good on the inside also makes you look better on the outside!

5 foods which will help you prevent breakouts and manage oily skin

Oily Fish

I know what your thinking, oily foods, they can’t be good for my already oily skin? In fact, oily fish such as salmon is packed full of omega-3s and antioxidants. Together, these can reduce inflammation, helping to manage and control the severity of acne. One study also found that people who took a daily omega-3 supplement were able to reduce both their acne and improve their mental health!

Green Tea

The skin glands of individuals who experience breakouts and acne produce too much sebum. This excess sebum can block follicles, causing whiteheads and blackheads. These blocked follicles can also become infected, producing spots. Polyphenols, which is found in green tea, has been shown to reduce the skin's production of sebum, therefore reducing the likelihood of follicles becoming blocks and spots forming.


Many studies have found that both Vitamin A and Vitamin E work wonders at effectively reducing inflammation. Research has also shown that individuals who are insufficient in these vitamins are likely to experience more severe breakouts. Kale is packed full of both vitamin A and E, making it an anti-inflammatory and anti-acne super-food!

Pumpkin Seeds

Pumpkin seeds are rich in Vitamin E too, but are also one of the best sources of dietary zinc around! Zinc helps the body fight viruses and bacteria whilst also reducing inflammation. This can be great when trying to fight acne and prevent breakouts! One study also discovered that zinc supplements can reduce acne lesions (hair follicle that has become clogged with oil and dead skin cells) - which can lead to whiteheads and blackheads.

Acne and breakouts can be triggered by hormone imbalances and can even be the result of an allergic reaction or intolerance. Therefore, it’s always worth contacting your GP if your symptoms persist or they suddenly worsen.

If you’d like weekly insights into all things health and nutrition then don’t forget you can sign up to my Facebook Group - Simone Thomas’ Wellness World. Here you can discuss topics and receive helpful advice and guidance.


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