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Acne-safe foods

Your skin is a window into your body. What you eat has a significant impact on your hormones and digestion, which are the main sources of acne. It's important to eat foods that are proven to regulate your hormones, increase digestion, and give you the necessary vitamins and minerals to help clear your skin.


Keep scrolling for a list of foods that will help to clear your skin from the inside out. You can also download our acne friendly grocery list for a full list of foods your skin will love.

Acne Friendly Grocery List
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Food

Reason

Recommendation

Avocado

​High levels of vitamin E

​​Add half an avocado to your lunch or dinner 3-4 times per week

​​Berries (blueberries, strawberries, raspberries, blackberries, etc.)

​​High in antioxidants, won't spike insulin levels, regulates blood sugar

​​Have one cup of fresh or frozen berries every morning in a smoothie, chia pudding, coconut yogurt, etc. It's also a great snack!

​​Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, bokchoy, brussel sprouts, etc.)

​Aids in detoxification, contains phytonutrient DIM, which helps to metabolize estrogen and acts as an androgen blocker (excess androgens = acne)

Aim to have 3-4 cups* of cruciferous veggies per day


*Measured when raw, but can be cooked to eat!


​Leafy greens (arugula, watercress, spinach, lettuce, etc.)

​Contain fiber which is essential for healthy digestion

​​Aim to have 3-4 cups of leafy greens every day. Add a handful to your morning smoothie for an easy way to get your greens in

​Lemon

​​Aids in detoxification, reduces constipation

​Start every morning with a cup of warm water and the juice from half a lemon

​​Nuts (walnuts and almonds)

​Walnuts are a great source for Omega 3 and almonds are great for vitamin E

​​Snack on 1/4 cup throughout the day or add it to a salad

​Raw sauerkraut

Lots of probiotics which is great for nourishing and regulating your microbiome

​​Add a 1/4 cup to your lunch or dinner as a side

​Red bell pepper

​​Contain a lot of vitamin C which helps to repair the skin

​Eat as a snack with guacamole or hummus, or add it to your salad!

​​Seeds (hemp, chia, pumpkin, sunflower, flax, etc.)

​​A great source of protein and Omega 3 fatty acids, which is great for healing acne!

​Add 4 tbs of seeds to your morning meal for a great source of protein and fatty acids

​Sweet potatoes

​​Contain vitamin A and C which are both great for skin, helps to stabilize blood sugar levels

​Try to have one sweet potato per day. They're delicious baked!

​​Wild salmon

​​A great source for vitamin D and Omega 3 fatty acids

​Aim for 3oz twice per week


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