Nutrition and Diet for Acne

Acne is a common skin condition caused by a buildup of sebum by the sebaceous glands. It causes spots to develop on the skin, usually on the face, back and chest, which can become inflamed and infected.

Reduce your intake of omega 6 oils (which are pro-inflammatory) such as vegetable sunflower and corn oils. Olive and rapeseed oils are good to use.

Antioxidants commonly found in brightly coloured orange, yellow and red fruits and vegetables.

Zinc is an essential mineral for skin health, it helps regulates hormone production and can be beneficial for controlling excess sebum production from the sebaceous glands thus preventing acne breakouts and controlling oily skin. It is also good for dry skin as through hormonal activity as it can increase oil production. Good sources are pumpkin seeds, mushrooms, spinach and shellfish.

Beneficial foods

  • Oily fish
  • Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
  • Chia, flaxseeds and hemp seeds are good sources of vegetarian Omega 3 oils
  • Organic rapeseed, oil, olive and extra virgin olive oil for cooking and dressings
  • Antioxidant rich bright coloured fruits and vegetables
  • Zinc rich foods; pumpkin seeds, sesame seeds, cashew nuts, shellfish (particularly oysters), wheatgerm, tahini, spinach and meats

Common triggers

  • Sugars
  • Alcohol
  • Processed foods
  • Nutrient deficient diet
  • Omega 3: Omega 6 imbalance
  • Saturated / trans fats
  • Allergies / Intolerances
  • Hormonal imbalance