Hair, Skin & Nails 5 MIN READ 193 VIEWS September 24, 2022 Read in Hindi

Diet for Pimple Free Skin: What Should You Eat?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Diet for pimple free skin

As per certain studies, about 80 percent of people suffer from pimples or acne at some or the other point in their life. People spend a huge amount of money on acne treatments per year but such expensive face masks, scrubs, and creams would not treat acne if our stomach is not doing well. There is a close relation between acne & food. Our skin is just like a mirror – whatever we are going to eat, it is going to reflect on our faces. So, if your expensive skin care products are not giving you the desired results, it’s time to switch to a healthy diet for pimple free skin.

A balanced and anti-acne diet helps you to obtain a glowing and radiant complexion. Sweets, junk foods, and certain milk proteins make acne worse. The food you are consuming can be the reason for inflammation, sensitivities, aggravated acne, excessive sebum production, and allergic inflammation. Meanwhile, the right type of foods can lead to clearer and more vibrant skin. 

diet for pimple free skin - did you know?

Best Foods for Pimple Free Skin

Consuming anti-acne foods or foods that prevent acne would help reduce inflammation and safeguard your face from oxidative damage or premature ageing. Having a well-balanced diet plan for pimple-free skin is very helpful and effective in every aspect of one’s health, along with the skin. The foods that are given below are very high in vitamins, antioxidants, anti-inflammatory support, and androgen blockers.

1. Lemon 

One of the best foods for pimple-free skin is lemon, it is famous for tightening loose skin and reducing blemishes. Although, applying lemon’s juice directly onto the skin isn’t highly recommended as it can be very risky. It could damage the skin’s barrier, resulting in darkening or lightening excessively if exposed to sunlight frequently. 

But when the properties of lemons are mixed into curries or squeezed into the smoothies, juices, or over your salad, they can perform miracles on your skin – only if you don’t discard the peel. A study has confirmed the anticarcinogenic and protective effects of peel flavonoids.

2. Pumpkin 

Another excellent food for pimple-free skin is pumpkin. As pumpkins are filled with zinc, fruit enzymes, & acids like alpha hydroxy, they help soften your skin and restore the balance of pH. It is exactly why you’ll find pumpkins in many masks as well as in exfoliating products. But internally, the minerals and vitamins that are found in pumpkin will only do good for your skin. Zinc helps in controlling the oil production on your skin

3. Sweet Potatoes 

Retinol, which is a kind of vitamin A, is extremely good for combating pimples and reducing wrinkles. There are various kinds of serums and creams available in the market that are enriched with retinol which promises to disappear your pimples within a blink but it is mainly for people who are above the age of 30; the powerful ingredient might be extremely harsh for the youngsters. 

Therefore, another way to reap the benefits of this vitamin is through food. After consuming this food, our body would convert beta-carotene, which is found in sweet potatoes, into vitamin A. This vitamin is filled with properties that would act as the barrier of the skin against inflammation, discoloration, and clogged pores frequently caused due to free radicals. This beta carbonate is also the reason for the rich orange colour of the sweet potato.

4. Berries

The berries like raspberries, strawberries, blueberries, blackberries, and cherries, are extremely good for the anti-acne diet. These berries contain antioxidants and vitamin C in large amounts, regardless of their size. Vitamin C is very powerful when it comes to combating blotchy skin, whereas the antioxidants help to reduce the dark spots, preventing them from reappearing on your face. You can also find these compounds in kiwi, broccoli, and bell peppers.

5. Papaya

Another powerful food that you need to add to your diet for acne-free skin is papaya as it has a digestive enzyme known as papain. It is strong enough to unclog all the pores on your skin, exfoliate dead cells of the skin, reduce acne spots, hydrate skin as well as prevent breakouts. This fruit not only does wonders on your skin from the outside but it also helps to work amazingly from the inside. Its minerals and vitamins help to develop skin elasticity and help to reduce the appearance of wrinkles and lines.

6. Legumes

Legumes like chickpeas, lentils, kidney beans, and peanuts all are low-glycemic, thus they are closely associated with fewer pimple flare-ups. They also keep the blood sugar at a normal level. On the other hand, foods that are high glycemic such as bagels, breakfast cereals, white rice, and chocolate, might increase the blood sugar level, resulting in more breakouts. 

7. Salmon

Another food that you can add to your anti-acne diet is salmon, as it is loaded with omega-3 fatty acids. If you don’t like salmon, there are also other options like sardines, anchovies, and mackerel. Omega 3s help to protect your skin from damage when it comes to exposure to sunlight, decrease the risk of skin cancer, and reduce the brown marks generated from harmful sun exposure.

8. Cauliflower

Cauliflowers are extremely beneficial when it comes to preventing acne as well as keeping yourself healthy – no wonder vegetables are associated with various health benefits. This veggie is filled with a strong amino acid that is known as histidine. Already existing dark marks can get worse if they are exposed to the sun often but this amino acid helps prevent such damaging UV rays from worsening your skin condition.

9. Nuts 

People suffering from acne or pimples most of the time are found to have antioxidants like selenium or vitamins at a very low level, which the nuts like peanuts, brazil nuts, and almonds are loaded with. These nutrients help to safeguard the cells from infections and from damage. There is not any clear proof that it would clear up your pimples but they are extremely good for your skin and health. Therefore, there is no harm in including them in moderate amounts in the diet for acne-free skin.

diet for pimple free skin - expert's tip


These above-mentioned foods are great sources of vitamins, minerals, zinc, amino acid, and fatty acid that can help in preventing acne breakouts on your skin. If you are suffering from severe acne breakouts, then you might want to add these foods to your diet plan for pimple-free skin. There are other foods that prevent acne like kale, quinoa, etc.

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