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Healthy Diet for Acne


It is very important that you eat healthy and follow a diet which is rich in low-glycemic food. We have rustled up a quick guide on what you can eat and what can be passed if you have acne prone skin.


Power up on protein

  • Lean meat is good and should be included in diet atleast 3-4 times a week. Fish is another good option to include in your diet 2-3 times a week.
  • Include eggs as a part of the diet.
  • If you are a vegetarian, include three servings of low fat dairy products daily


Low glycemic index food is the way to go

  • Start your day with a wholegrain, high fibre breakfast. Think oats, porridge, muesli to start your day
  • Choose wholegrain options instead of refined foods like whole-wheat pasta over refined pasta, multigrain flour (whole wheat flour, oats, soya, jowar, bajra over refined flour.
  • Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.


Go colourful

  • Include 3 servings of fresh red, green, yellow vegetables in the diet.
  • Opt for atleast 1-2 servings of fresh whole fruits & seasonal fruits to get the maximum antioxidants from it.
  • Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.


Choose the right kind of oil

  • National Institute of Nutrition recommends use of blends/combination of 2 or more vegetable oils.
  • Consume not more than 3 tsp of oil in the diet.
  • Include omega 3 foods (salmon, tuna, walnuts, flaxseeds) as a part of the daily intake.
  • Not all oily foods are bad, except with the high glycemic index. Learn more about acne food myths .


Limit these acne triggerers

  • Limit extra sugar in your meals. Not more than 2-3 tsp/day.
  • Avoid canned fruits and fruit juice; aerated beverages.
  • Limit bakery foods like cakes, cup cakes, donuts, biscuits, bread etc.
  • The following food guide lists essential nutrients and their sources which is good for acne-prone skin:



salmon, tuna, sardines


almonds, walnuts, flaxseeds and pumpkinseeds


Oysters, lobster, chicken breast

Baked beans, rajmah, chick peas

Almonds, frozen green peas

Low GI


whole wheat, whole grains


rajmah, chick peas, lentils - red, green, yellow split beans


frozen peas, raw & boiled carrots, eggplant, broccoli, cauliflower, cabbage, mushrooms, tomatoes, chillies, lettuce, green beans, red peppers, onions


cherries, plums, grapefruit, peach, apples, pears, dries apricots, grapes, kiwi, oranges, strawberries, prunes


Vitamin C:

citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage, and potatoes

Vitamin E:

wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil, and fish-liver oil.


carrots, broccoli, sweet potatoes, tomatoes, peaches, and apricots


fish, shellfish, red meat, grains, eggs, chicken, and garlic

Polyphenol antioxidants:

most legumes; apples, cherries, cranberries, grapes, pears, plums, raspberries, and strawberries; broccoli, cabbage, celery, onion, parsley and green tea


asparagus, avocado, grapefruit, potato, peach, zucchini, spinach, broccoli, watermelon, and strawberries.


soybean, mango fruit, and turnip.


cranberries, kale, beets, berries, red and black grapes, oranges, lemons, grapefruits, and green tea

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