10+ foods that help combat acne

There is no super-food that gets rid of acne, just as there are no foods that directly cause acne. The key to keeping a clear complexion is to have healthy skin, and maintaining healthy skin involves a combination of good eating habits and hygiene.
Excess insulin in the body can cause an increase in oil production via oil glands. Insulin is produced when blood sugar rapidly rises, so eat things that produce a slow release of insulin. Dairy, saturated fats and simple carbohydrates also cause oil glands to produce more oil, so avoid those foods when possible.
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1. Whole-grain bread
Whole grains are complex carbohydrates, so eating them won't cause your blood sugar to spike and create insulin. In addition to bread, try whole-grain pasta and cereal.
2. Spinach
Spinach and other dark-green leafy vegetables are good sources of vitamin A. Vitamin A can help with skin inflammation, and a deficiency can result in dry skin.
3. Beans and lentils
Like whole grain, beans, lentils and peas provide complex carbohydrates. They also are very versatile in terms of cooking as they can be added to soups and salads or eaten as a side dish. To get the full benefits, use them dried or fresh, not canned.
4. Salmon
A serving of salmon contains vitamin A as well as a host of other vitamins and minerals, including folate, B12, omega 3s and potassium. To keep away from saturated fat, do not fry fish; bake, broil or grill it instead.
5. Nuts
Different nuts contain different levels of minerals and vitamins, but protein and potassium top the list in terms of amounts. Cashews also contain zinc, which some studies have shown has a correlation with acne: the more zinc ingested, the less acne the subjects reported.
6. Tomatoes
Tomatoes are high in vitamin A and contain vitamin E and zinc, which are important for skin health. To reap the benefits, eat tomatoes raw as cooking them decreases the vitamins and minerals.
7. Brown rice
Cooked brown rice may have a different texture than white rice, but the taste is very similar. Brown rice contains more vitamins, minerals and fiber than white rice. It is a whole grain and a complex carbohydrate.
8. Berries
Blueberries are high in vitamin C, and blackberries and raspberries are high in zinc. Add some berries to your morning bowl of oatmeal for an additional healthy skin boost.
9. Water
Skin needs to be well hydrated to stay healthy. This mean drinking a lot of water – preferably eight to 10 glasses per day. Water with a little lemon can replace a soda when you need to quench your thirst.
10. Bananas and apples
Fresh bananas contain vitamin A and magnesium, and apples are high in fiber. Both provide a little sweetness without the high blood sugar spike of candy bars, cookies or soda.
11. Quinoa
Quinoa is another whole grain that also provides a decent amount of magnesium. Cooked quinoa with honey and cinnamon is a good breakfast choice if you are not fond of oatmeal or cold cereal.
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