Everybody dreams to have a flawless skin that is free of pimples and acne. But is it possible?

The answer is yes. Your skin reflects what you eat. Eating healthy is not the solution but eating the right foods is what you should look for. For healthy skin, the most important thing is to keep your skin clean and free of dirt. Also proper hydration is necessary.

Skin problems often occur as a symptom of internal reaction or due to some allergy. Although there can be other reasons too. Sometimes digestive problems can also show up on your skin in the form of acne or pimples. Therefore, depending on the root cause you should alter your diet.

food for glowing skin

Here are the few diet tips you should follow to prevent acne and maintain flawless skin.


Foods rich in zinc are considered to be the best treat to get rid of acne. It helps to cure acne by controlling your immune system and by reducing inflammation. It kills the bacteria that causes acne. Zinc also helps in reducing sebum production. It is also an important component in converting beta carotene to vitamin A. The best sources of zinc include sea foods, particularly Oysters and Oats. it is also found in Spinach, Cocoa powder, Chick peas, Garlic, Pumpkin seeds, Pumpkin seeds, Yoghurt and Chicken.

zinc rich foods



Selenium is a rare micronutrient which helps to heal acne. It is a potent antioxidant and benefits in combination with vitamin A and vitamin E. It is also known to have anti- inflammatory activities that contribute to healthy immune system and healing acne. However, selenium being a micronutrient, must be taken in small amounts only. High doses may lead to selenium toxicity. Recommended daily dose of selenium to heal acne are 200-400 micrograms. Sources of selenium are Nuts specially brazil nuts, Eggs, Mushrooms, Meat, Crab, Mustard seeds, Cereals and Lobsters. Boosting your selenium intake is one of ultimate strategies for boosting your antioxidant supply, and therefore it’s terrific for acne too.

selenium rics foods


Glutathione is an important molecule that is made in every cell of your body. You cannot get glutathione from your diet. Antioxidants protect the sebum on your skin to oxidise, and that is what glutathione does. Glutathione also helps in detoxification i.e it plays a role in removing toxins from your body. By increasing selenium, magnesium and zinc in your diet, glutathione levels increase. They are the major cofactors for production of glutathione. However, there are certain food ingredients that have a specific composition of amino acids that helps in glutathione formation. These ingredients include Whey proteins, Raw milk, Sulphur containing foods, Organ meat and Red meat.


Vitamin E is a fat soluble vitamin and also a good antioxidant. It helps to prevent sebum oxidation. Vitamin E is so important that it could clear your acne more than almost every treatment you have tried so far. Best vitamin sources include Spinach, Almonds, Broccoli, Avocado, Fish, Kiwi, Shrimp and Pumpkin.

vitamin E rich foods


Vitamin C improves your immune system and also accelerate wound healing. Unlike vitamin E, vitamin C is a water soluble antioxidant. Antioxidants play a role in blocking the pores on your skin. Incorporating good amounts of vitamin C in your diet helps to give to healthy skin. It also has a role in formation of collagen. Hence vitamin C has many reasons to be present in your diet. Best sources include Green leafy vegetables, Kiwi, Guava, Amla, Lemons, Bell peppers, Broccoli, Berries, Citrus fruits, Tomatoes and Papaya.

vitamin c foods


Vitamin A is the most common treatment for acne. Vitamin A activates genes that cause skin cells to mature and rise to the surface. This opens up the skin over pores. vitamin A is a power vitamin for skin! But know this: not all vitamin A is created equal. Some forms of vitamin A are ineffective, so you’ve really got to make sure you’re getting the right kind. The best sources include Leafy vegetbles, Carrots, Tomatoes, papaya, Mangoes, Liver, Sweet potatoes, Dried apricots, Peaches, Red bell peppers and Green peas.

vitamin a foods

Therefore, for healthy and acne free skin, incorporate foods that have antioxidant properties. However, you should also have a healthy gut to have acne free skin. Foods play an important role in healing acne but it is not the only solution. You need to lower your stress levels and lead a healthy lifestyle to have glorious skin.



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