5 best foods for acne

Turmeric – for anti-inflammatory goodness!

Say hello to our good friend turmeric. Turmeric has been used for thousands of years as a spice and medicinal herb, and guess what? It’s also a powerful acne tool. Why? Because turmeric acts as an antiseptic, antibacterial, anti-inflammatory and antioxidant, which means a lot of bang for your good skin buck. 

This is great for your acne because while ingesting turmeric will actively help reduce your inflammation, it also buys us time to investigate what’s causing your inflammation and flare-ups in the first place. Turmeric also supports your detoxification pathways and can act like a bodyguard for your skin. Protecting it from any invading nasties that might cause an acne flare-up. 

How to use: Just add a little turmeric into your cooking (make sure you add black pepper and a bit of olive oil for absorption). Or next time you’re ordering a drink, make it a turmeric latte.

Sardines – for more Omega 3!

Yep, that’s right. Those tiny little fishies. Omega 3 is important because all the cells in our body are made up of different types of omega’s in their outer layer. And these can either be pro-inflammatory and contribute to acne flare-ups or anti-inflammatory and help support healthy skin. 

Omega 3 specifically helps with reducing water loss from the skin, controlling sebum production and reducing redness and soreness. Adding Omega 3 to your diet is something we recommend to all our acne patients, we love to see your diet diaries filled with sardines, mackerel, salmon and herring. 

How to eat: You can grill or fry sardines and eat them on GF toast, add them to your GF pizza or even whisk them into your pasta sauce.

Cruciferous vegetables – for liver detoxing and hormone balancing! 

What vegetables fall into the cruciferous family you ask? Think broccoli, cabbage and cauliflower. All these good veggies contain potent phytonutrients that are essential for supporting our liver detoxification pathways. And why do we care about our liver? Because it plays a super vital role in breaking down our hormones, like estrogen, progesterone, testosterone etc. If our liver is under strain, thanks to toxins in our environment or the foods we’re eating, then our poor liver can’t do its job and all those toxins end up in our skin. 

This totally explains premenstrual acne breakouts. So it’s no wonder we’re always raving about supporting healthy liver function. If we’re not supporting our liver, then we’re not supporting our skin’s ability to detox and we’re definitely not putting our best foot forward when it comes to clearing up our acne. 

How to eat: We always recommend at least eight serves of vegetables per day! Roast them, fry them, steam them, chuck them in a curry – it doesn’t matter so long as they get eaten.

Oysters + pumpkin seeds – for amping up your zinc!  

We can’t stop singing zinc’s praises. Zinc is an essential nutrient required for immune function and healing acne. And if we’re getting technical, it’s also the most important nutrient for getting testosterone back on track and working toward correcting hormonal imbalances. We often see acne (and PCOS) clients with a disturbance in the breakdown of testosterone towards more of an androgenic (“bad”) pathway resulting in excess sebum production. This is why we zinc. 

Besides supporting testosterone, zinc is also vital for skin repair, scarring, modulating immune responses, aiding in gut health and repairing UV damage! What a hardworking nutrient! 

How to eat: Whether you like your oysters au naturale or kilpatrick, doesn’t matter. Just enjoy them. Otherwise vegetarians and vegans can add pumpkin seeds to their nut mix or sprinkle on salads.

Vitamin A, C + E – for antioxidant amazingness! 

If you haven’t noticed a common theme, let us point it out – we love any foods that address inflammation. And if there’s one thing we know about acne, it’s that the inflammatory driver can come from many different places. That’s why we place a lot of importance on antioxidants – because their role is to bind to inflammatory mediators that damage tissue (including the skin) and neutralise them. Amazing, right! 

Our bodies don’t actually have vitamin c stores so we need to consume this every single day. Any fruit and veg with super bright colouring is a good bet for upping your antioxidants. 

How to eat: Snack on orange slices, add lemon to your water, make a berry smoothie, add capsicum to your stir fry or order a matcha green tea.

Need some skin love? Book your consult today.

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