Clear and smooth skin is everyone’s dream. Aside from advertised skincare products, diet plays an important role in improving the skin. If you're wondering what to eat to quickly reduce acne scars, studies have shown that foods rich in protein and with a low glycemic index can help improve acne. You can absolutely achieve beautiful skin by eating a diet rich and diverse in fruits and vegetables.
1. Kale
Kale is superior to other vegetables in the cruciferous family, as it is a low-calorie superfood full of vitamins and minerals such as vitamins A, B6, C, and K, manganese, calcium, copper, potassium, magnesium, and fiber.
Additionally, kale contains antioxidants that help reduce pigmentation, which is key to evening out your skin tone. Vitamin C promotes the formation of collagen, helping to heal acne scars faster by accelerating metabolism and cell turnover.
Suggestion: You can drink a glass of kale smoothie in the morning or lightly stir-fry it as a side dish for lunch or dinner.
SEE MORE: What is the best dish to make with Kale?
2. Sweet Potatoes
What to eat to get rid of acne? Retinol is a derivative of Vitamin A commonly used in cosmetics to combat acne and prevent wrinkles. However, not all skin types can tolerate this strong ingredient.
Therefore, it's suggested to obtain it through food. Beta-carotene, a precursor to vitamin A, is one reason why sweet potatoes have their beautiful orange color. Once absorbed, the body converts beta-carotene into vitamin A, which acts as a protective barrier against discoloration, clogged pores, and inflammation often caused by free radicals.
Suggestion: Many people boil or steam sweet potatoes, but you can also fry, roast, or make soup with them to diversify your diet.
SEE MORE: Foods rich in vitamin A
3. Lemon
What to eat to quickly reduce dark spots from acnes? Lemon juice is often considered a natural astringent that helps tighten pores, firm skin, and lighten dark spots. However, the downside is that lemon juice is highly acidic and can impact your skin's protective barrier, leading to over-lightening or darkening after sun exposure.
But if you ingest lemon through serums, drinks, salads, or other various recipes, it can provide certain skin benefits, especially if you don’t skip the peel
A 2014 study confirmed the protective and anti-cancer effects of flavonoids in citrus peels, specifically helping to:
- Increase collagen production.
- Antioxidants.
- Brighten dark spots from acne.
Suggestion: Squeeze fresh lemon juice into a glass of warm water and drink it on an empty stomach each morning for radiant skin.
4. Pumpkin
Pumpkin is rich in fiber, fruit enzymes, zinc, and alpha hydroxy acid, which help soften skin and restore pH balance. Additionally, zinc helps regulate oil secretion.
Suggestion: You can puree pumpkin to make pancakes for breakfast or simply roast pumpkin seeds with a bit of oil and salt for a snack.
5. Berries
When talking about foods that help reduce acne, we can't forget about berries. Small fruits like strawberries, cherries, raspberries, blueberries, and blackberries are packed with vitamin C and antioxidants that nourish and smooth the skin. These nutrients are also found in bell peppers, kiwi, and broccoli.
Berries can provide health benefits such as:
- Improving brain function.
- Reducing cholesterol.
- Stabilizing blood sugar levels.
- Lowering the risk of cardiovascular diseases and diabetes.
- Aiding digestion.
Suggestion: You can eat berries directly or mix them with oatmeal and yogurt for a nutritious snack that also stimulates digestion. About 8 strawberries or 21 cherries daily can significantly enhance your skin.
6. Legumes
While high glycemic index foods like chocolate, breakfast cereals, and white rice can cause spikes in blood sugar levels, increasing the risk of type 2 diabetes, heart attacks, and strokes, they can also harm the skin. In contrast, legumes such as chickpeas, kidney beans, lentils, and peanuts share a common trait of having low sugar content. They help stabilize blood sugar levels and reduce the risk of acne outbreaks.
Suggestion: The most common way to prepare legumes is to make soups or stews.
7. Papaya
7. Papaya
Papaya contains a digestive enzyme called papain, which has many powerful benefits for the skin:
- Exfoliates dead skin cells
- Unclogs pores
- Fades acne scars
- Hydrates the skin
- Prevents future acne breakouts
Additionally, papaya is rich in vitamins and minerals such as vitamins A, C, K, and B, including folate, potassium, magnesium, and calcium, all of which help improve skin elasticity and reduce the appearance of wrinkles.
Suggestion: Papaya can be made into smoothies, and curries, eaten raw, or used directly as a face mask to help make the skin softer and more radiant.
8. Quinoa
A cup of cooked quinoa contains 17-27 grams of fiber, which helps reduce the risk of constipation. Regular bowel movements help eliminate toxins from the body, resulting in brighter skin with fewer blemishes.
Suggestion: You can use quinoa to make porridge or rice, mix it into salads, or substitute it for flour to make cookies and baked goods.
9. Salmon
Salmon is considered the best source of omega-3 fatty acids, with sardines, mackerel, and anchovies also being excellent choices. Omega-3 helps protect your skin from the harmful effects of sunlight, reducing the risk of developing skin cancer and brown spots that form after prolonged sun exposure. Salmon is also a rich source of antioxidants, protein, vitamin B, potassium, and selenium.
Suggestion: You can grill, steam, or pan-sear salmon, or make sushi and porridge, all of which are delicious and diversify your diet.
10. Cauliflower
Cauliflower contains a powerful amino acid known as histidine. Histidine is effective in blocking UV rays from the sun that can damage your skin. Additionally, a cup of cauliflower is estimated to contain: fiber, vitamins B6, C, and K, folate, phosphorus, and magnesium.
Suggestion: Like other vegetables, you can steam, stir-fry, or boil cauliflower and consider it a side dish in your daily meals.
If you are wondering “What to eat to clear acne?” or “What to eat to fade acne dark spots quickly?” then the above are 10 types of foods that help clear acne quickly that you can adjust in your diet. However, alongside nutrition, it’s important to note that lifestyle and mental health also play a significant role in the appearance of your skin. Food is just one point in the triangle system that helps you achieve naturally healthy skin. Consider it a foundation that you need to pay attention to in order to help yourself look good from the inside out.
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Reference source: healthline.com
