Everyone runs after beauty products to get that glowing and smooth skin, but real beauty starts with nourishment from within. The truth is, what you eat has a huge impact on the overall body, including the skin. 

If you’re battling acne and pimples that just don’t seem to go away, you need to watch your diet.

What can you put on your plate for an acne-free complexion?

Omega-3 rich diet
Including an Omega 3 plant-based diet can make your skin less prone to acne and blemishes. Omega 3 is anti-inflammatory, so it helps ease breakouts. Stack up on almonds, Brazilian nuts, avocado, flax and chia seeds, almonds and walnuts to soothe your skin.

Food rich in Vitamin C and other antioxidants
Beyond just helping with stubborn acne, a Vitamin C-rich diet also gives the skin better texture. Daily intake of oranges, kiwi, strawberries, watermelon, blueberries, pineapples and apples gives the skin its elasticity, in addition to regenerating other antioxidants in the body.

Vitamin C (Ascorbic Acid) is a skin saviour. It not only boosts cell regeneration but also plays a key role in collagen production. You can check out OZiva Plant Based Collagen Builder, if this is what your requirement is. 

Besides Vitamin C, Vitamin E and A are also great sources of antioxidants and help cure acne by reducing oxidative stress. Tomato, Spinach, Green Tea and Broccoli have the highest antioxidants. You can use them to prevent breakouts.

Zinc for acne
Are you consuming a zinc-rich diet in the right proportions? Food rich in zinc like cereals, spinach, mushrooms, legumes, lentils, cashews, yogurt, sesame seeds, and pumpkin seeds are all wonderful sources of zinc.

On a cellular level, zinc addresses the root cause of acne and aids in acne scar removal. Besides, zinc also helps in regulating metabolism and hormone levels.

Why choose anti-acne foods?

There is a strong connection between your skin health and gut health. Your diet affects hormone regulation, oil production and inflammation, which further leads to acne. Thus, foods rich in antioxidants, probiotics could possibly be effective in curing acne.

Interestingly, fruits, nuts, leafy greens, and healthy fats are all available in your kitchen. And, remember, a healthy diet is great for your skin.

Which foods increase acne?

Sugar and milk
Whether it’s the dessert you love or the dairy you can’t resist, its increased consumption has a strong relation with inflammation and blemishes. This is especially true for skim milk, curd, mayonnaise, and other processed sugar. Fortunately, yogurt and cheese have no links with acne marks. Dairy products are pro-inflammatory and can aggravate acne, eczema, and rashes.

Refined carbs
If you have constantly been indulging in snacks, cookies, muffins and cakes, it’s time to say a big no. These are highly processed foods that contain added sugar. These foods spike your blood sugar, thereby increasing insulin levels and leading to a breakout.

Soy products, beer and wheat
If you have sensitive skin, you must minimise intake of gluten; else it leads to scaly and bumpy rashes. Wheat bread, soy sauce, and beer shouldn’t be a part of your daily diet. People who consume soy consistently might experience redness, itchiness, and flare-ups that get worse with each passing day.


Worrying over acne flare-ups isn’t a solution. The next time you find acne, you should take a hard look at your eating habits and see what food you should eliminate and check for any missing nutrients in your anti-acne armour. If you do find some missing, you can restore them with help of OZiva’s wide range of skin nutrition products.

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