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Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. Acne will slowly go away without treatment, but sometimes when some starts to go away, more appears. Serious cases of acne are rarely harmful, but can cause emotional distress and can scar the skin. Depending on its severity, you may choose no treatment, over-the-counter treatment, or prescription acne medications to deal with your acne. These holes are called pores. The oil glands produce an oily liquid called sebum. The oil gets rid of dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair also grows up through the follicle. During puberty, hormones often cause oil glands to produce excess oil, which increases acne risks. One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others. When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your risks of acne. This kind of diet is based heavily on: According to research reported in the Journal of Clinical, Cosmetic and Investigational Dermatology , these kinds of foods stimulate the production of hormones that can cause excess oil to be created and secreted by oil glands. Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne. Always take into account any food allergies or sensitivities you may have when planning your diet. Several recent studies suggest that following a low-glycemic diet, or one that is low in simple sugars, can prevent and improve acne. In another study published in the Journal of the American Academy of Dermatology , researchers found that following a low-glycemic, high-protein diet for 12 weeks improved acne in men, and also led to weight loss. Studies also suggest that eating foods rich in zinc may be useful in preventing and treating acne. Foods that are rich in zinc include: In one study published in the BioMed Research International Journal , researchers looked at the relationship between the levels of zinc in the blood and acne severity. Zinc is a dietary mineral important in skin development as well as regulating metabolism and hormone levels. The researchers found that low levels of zinc were linked to more severe cases of acne. They suggest increasing the amount of zinc in the diet to 40 mg of zinc per day to treat people with severe cases of acne. Studies suggest that same amount of zinc even for people without acne. In a study published in the Journal of Cutaneous and Ocular Toxicology , researchers found that low levels of vitamins A and E also seem to be linked to severe cases of acne. They suggest that people with acne may be able to lessen the severity of their acne by increasing their intake of foods containing these vitamins. Talk to your doctor before taking vitamin A supplements. Vitamin A toxicity can cause permanent damage to your major organs. Omega-3s are a type of fat found in certain plants and animal-protein sources, such as fish and eggs. Antioxidants are chemicals that neutralize damaging toxins in the body. Together, omega-3s and antioxidants are thought to reduce inflammation. Studies largely support the connection between an increase in consumption of omega-3s and antioxidants and a decrease in acne. A study published in the Lipids in Health and Disease found that people who took a daily omega-3 and antioxidant supplement were able to both reduce their acne and improve their mental health. Since acne often causes emotional distress, omega-3 and antioxidant consumption may be very beneficial for people with the condition. The best diet advice in dealing with acne appears to be eating a wholesome, balanced diet rich in fresh fruits and vegetables, healthy protein sources, and whole grains. Let us know how we can improve this article. NOTE: Healthline isn't a healthcare provider. We can't respond to health questions or give you medical advice. Sign me up for Healthline's Newsletter. We won't share your email address. We're sorry you're unsatisfied with what you've read. Your suggestions will help us improve this article. We are unable to collect your feedback at this time. However, your feedback is important to us. Please try again later. Your message has been sent. Our content does not constitute a medical consultation. See a certified medical professional for diagnosis. Skin Disorders and Care. Medically Reviewed by Natalie Butler, RD, LD. How diet affects the skin. Foods to help your skin. Acne is a skin condition that causes different kinds of bumps to form on the surface of the skin. Several studies suggest that following a healthy diet can help prevent and treat acne. Specifically, foods rich in the following nutrients are linked to lower levels of acne: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants. These bumps can form anywhere on the body but are most common on the: There are three main types of acne: A whitehead is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps. A blackhead is a pore that gets clogged but stays open. A pimple is a pore whose walls open, allowing oil, bacteria, and dead skin cells to get under the skin. Some foods that trigger spikes in insulin include: This kind of diet is based heavily on: According to research reported in the Journal of Clinical, Cosmetic and Investigational Dermatology , these kinds of foods stimulate the production of hormones that can cause excess oil to be created and secreted by oil glands. Complex carbohydrates are found in the following foods: Foods containing the following ingredients are also thought to be beneficial for the skin because they reduce inflammation: Some skin-friendly food choices include: Foods that are rich in zinc include: In one study published in the BioMed Research International Journal , researchers looked at the relationship between the levels of zinc in the blood and acne severity. Vitamins A and E. Antioxidants and omega-3 fatty acids. Aesthet Dermatol, 7 5 , What are the best foods for healthy. Clinical and histological effect of a low glycaemic. Dermato-Venereologica, 92 3 , Diseases and conditions: Acne. Clin Cosmet Investig Dermatol, 8 , Correlation between the severity and type of acne lesions with serum zinc. Res Inst, , Evaluation of serum vitamins. A and E and zinc levels according to the severity of acne vulgaris. Cutan Ocul Toxicol, 33 2 , Acne vulgaris, mental health, and. Health Dis, 7 , The effect of a. Was this article helpful? 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Salmon is low in saturated fat and high in omega-3 fatty acids, which makes it a good substitute for red meat Tips for Overcoming Your Fear of Flying, Why It Happens, and More. A fear of flying doesn't have to curb your ability to travel. Read about tips to manage your aviphobia. Living with chronic illness can open the door to depression. These are the challenges I faced, and how I overcame This germophobe blesses us with her ultimate guide to getting through public restrooms unscathed by restroom How helpful was it? This article changed my life! This article was informative. I have a medical question. How can we improve it? This article contains incorrect information. This article doesn't have the information I'm looking for. If you're facing a medical emergency, call your local emergency services immediately, or visit the nearest emergency room or urgent care center. We appreciate your helpful feedback! Let's be friends join our Facebook community. 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