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20 Foods To Fight Acne

20 foods to fight acne and the appearance of pimples. We have put together a list of 20 foods that can be easily purchased and found in almost all Italian kitchens that prevent and counteract skin irritation and the appearance of the hated pimples.

Acne is a benign skin disease and a blemish that creates discomfort and embarrassment for people, especially during adolescence. It is not always easy to eradicate it: acne sufferers often turn to specialists and dermatologists in the hope of finding a therapy that can counteract pimples and redness. Beyond the pharmacological treatments, many neglect the fact that the first help against acne can come from a healthy and correct diet

Eating well and eating the right foods also means keeping our skin healthy, as some foods can provide the essential nutrients to combat acne and more general skin imperfections.

It is now known that a healthy diet based on whole grains, lots of fruit and vegetables, and legumes is the best tool to keep our body healthy. It is, therefore, also the best way to combat the formation of pimples and skin irritations.

But what are the suggested foods to fight acne?


Bluefish is a food rich in Omega 3, or essential fatty acids with tremendous anti-inflammatory power. In general, eating a lot of bluefish means fighting various imperfections that affect the skin, not only acne but also dermatitis, hives, etc.

Flax Seeds

 These are also based on Omega 3; there are flax seeds for those who do not love fish. It is a particular type of seed that soothes skin inflammations, including acne. To take flax seeds, grab a handful and finely chop them to ensure absorption by the body and benefit from their properties to the maximum.

Green Tea

Green tea is an excellent ally for fighting pimples. You need to drink at least three cups a day, but for an even more practical effect, you can treat the reddened parts of the skin with compresses. Prepare the tea and let it cool, then soak a cotton cloth and wipe it on the acne-prone areas of your face, letting it sit for about 10-15 minutes.

Wheat Germ

Zinc is undoubtedly one of the most valuable substances for fighting acne. If you want to take this substance, you must include foods such as whole grains and wheat germ in your diet. Better if eaten away from main meals, it acts directly on the health of your skin, counteracting blemishes and redness.


For nut lovers, acne can also be fought with Selenium-based foods. Among the keyset and most popular, we find walnuts very useful for skin health as they have antioxidant power. A handful of almonds a day or 2/3 Brazil nuts are a panacea for fighting acne because they are rich in vitamin E and mineral salts.

Fresh Fruit

If you are looking for a snack to eat regularly and at the same time you also want to solve the problem of acne, we recommend that you have a feast of juices made with fresh fruit. Fruit is one of the absolute natural anti-inflammatories. Go for orange and red foods rich in beta-carotene, detoxifying green leafy vegetables, and berries that contain phytonutrients important for the skin.


Speaking of fruit, apples are also ideal for fighting pimples. This fruit contains pectin, a substance known for its beneficial anti-acne action. The advice is to prefer organic apples so that you can also eat the peel, the part richest in nutrients.


Tomatoes are foods that contain good doses of vitamin C and E, as well as other vitamin foods are essential in treating acne as they stimulate the immune system, making it more robust.


Probiotic foods are essential because they positively affect inflammation in our body (especially in the intestine). So even against acne, they are an excellent cure-all. Among the foods that you can include more often in your diet are: kefir, sauerkraut, miso soup, tempeh, and Kombucha tea.

Also Read: Best Foods For Healthy Skin


Drinking plenty of water and eating foods with high water content (think fennel, cucumber, melon) helps the body expel toxins. In this way, the toxins that concentrate on the skin are also eliminated, and therefore those that contribute to the formation of acne. We also recommend drinking a nice glass of warm water and lemon every morning on an empty stomach.

Olive Oil

If you are used to dressing your dishes raw, prefer extra virgin olive oil. The vitamin E in it helps prevent acne and is an excellent ally in general for the health of the skin. It is essential to take this vitamin every day, so include foods such as hazelnuts, almonds, soy, and green leafy vegetables in your diet.


Some say that eating chocolate is the first significant cause of pimples, but science says that cocoa is good for the skin. Of course, we’re not talking about junk snacks but cocoa powder. The bitter one, with a low content of calories and fat, contains a large number of antioxidants and consequently helps improve blood circulation and ensure skin hydration, helping to prevent the onset of acne.

Sweet Potatoes

Sweet potatoes contain large amounts of beta-carotene, which is converted by the body into vitamin A, which is essential for the health of our skin. Thanks to vitamin A, the potato can limit the (often excessive) production of sebum, one of the leading causes of acne and blackheads.

The Beans 

Again about zinc, excellent allies against acne are beans. Eaten however you like them, they help reduce the production of hormones which, present in high quantities, can trigger acne. Oysters and poultry are other foods that contain a high concentration of zinc.

Citrus Fruits

Orange, grapefruit, and lemon are a marvel of vitamin C; these will not cure your rashes, but because they strengthen cell membranes, they can help prevent acne scars from remaining. To avoid leaving unsightly blemishes on the skin, we recommend using specific creams (such as those reviewed on NutriSalute ).

Green Leafy Vegetables

In addition to containing vitamins of all kinds, Green leafy vegetables are rich in mineral salts and fibers. Vitamin E, in particular, acts as a powerful antioxidant capable of speeding up the healing of acne lesions.

Lean Meat

Who says meat can’t be eaten if you have pimples? Both lean red meat and lean white meat, coming from lean cuts and deprived of visible fat, can also be consumed 3 times a week to counteract pimples.

Lean Salami

Salami mortadella and pancetta certainly contribute to the formation of acne, but the same is not valid for lean meats. Cured meats such as defatted cooked or raw ham, bresaola, or speck, consumed up to 2 times a week, absolutely do not negatively affect acne.

Grana Padano 

general, dairy products are not recommended, but you will need to take calcium for the health of your bones. We, therefore, recommend that you consume especially Grana Padano PDO because it provides 32% unsaturated fats on total fats, perfect for fighting acne.

Red Grapes

Red Grape is a fruit that contains resveratrol, an antioxidant substance concentrated above all in the grape skin. Resveratrol can reduce microcomedones, papules, and pustules, so it helps fight the appearance of pimples.

Also Read: Healthy Skin Guide: 5 Habits To Quit Now!



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