Anti-acne diet: 5 nutrients to combat acne and breakouts in monsoon


Our skin goes for a toss during monsoon season, all thanks to high humidity levels. The increased humidity and moisture in the air during the rainy season can also create a breeding ground for bacteria which can further result in acne and breakouts. While having an efficient skincare regimen can be helpful to beat the adverse effects of the weather on your skin, one cannot ignore the importance of incorporating the right nutrition into their daily diet when it comes to skin health. Make sure your diet is rich in these essential nutrients to get the skin of your dream and prevent acne and breakouts!

Nutrients to avoid acne

To strengthen your skin’s defense against acne during this monsoon season, add these 5 nutrients to your daily diet:

1. Zinc

Zinc is a vital mineral that plays a crucial role in maintaining healthy skin and regulating oil production. It possesses anti-inflammatory properties that can help reduce redness and irritation caused by acne. Moreover, zinc aids in wound healing, which can be beneficial in repairing the skin damaged by breakouts. Foods rich in zinc include pumpkin seeds, chickpeas, lentils, nuts, whole grains, and dairy products. Ensuring an adequate intake of zinc can help keep your skin clear and blemish-free.

2. Omega-3 fatty acids

Omega 3 fatty acids are powerful anti-inflammatory agents that can help calm inflamed and irritated skin. They are known to reduce the production of sebum, the oily substance that can clog pores and lead to acne. Additionally, omega-3 fatty acids can strengthen the skin’s barrier, enhancing its ability to retain moisture and protect against external irritants. Fatty fish such as salmon, mackerel and sardines are excellent sources of omega-3 fatty acids. For vegetarians and vegans, flaxseeds, chia seeds, and walnuts can provide a good dose of these skin-friendly fats.

Omega-3 fatty acids are very powerful nutrients. Image courtesy: Shutterstock

3. Antioxidants

Antioxidants are a potent defense against free radicals, which can damage the skin and contribute to acne formation. They help neutralize these harmful molecules, preventing oxidative stress and inflammation. Vitamin C, in particular, is an essential antioxidant that can boost collagen production, promoting skin healing and reducing the appearance of acne scars. Citrus fruits, strawberries, kiwi, and bell peppers are rich sources of vitamin C. Other antioxidant-rich foods include green tea, dark leafy greens, and berries, all of which can support a healthy and clear complexion.

4. Probiotic

Maintaining a healthy gut is closely linked to skin health, as an imbalance in gut flora can trigger inflammation and skin issues, including acne. Probiotics, often referred to as “good bacteria”, can help restore the balance of gut microbiota and improve overall digestive health. This, in turn, may alleviate skin conditions like acne. Incorporate probiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, kimchi, and other fermented foods, to support a thriving gut and a radiant complexion.

5. Hydrating foods

Staying adequately hydrated is crucial for healthy skin, especially during the monsoon, when dehydration can be deceptive due to the cooler weather. Hydrating foods, such as cucumbers, watermelons, oranges and celery, can provide the dual benefit of supplying essential nutrients while also contributing to your daily fluid intake. Hydration helps flush out toxins from the body, reducing the likelihood of acne flare-ups and promoting a clear, glowing complexion.

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drink water for skin
Staying hydrated is important to manage skin health. Image courtesy: Adobe Stock

Above all these nutrients, add cucumber, turmeric, papaya and green tea to your daily diet. They will help reduce the risk of bacterial growth, keep your skin’s moisture balanced, and flush out toxins that could contribute to acne and breakouts!

Don’t forget to follow the right skin care regimen!

Remember, while these nutrients can aid in combating acne and breakouts, they work best when combined with a holistic approach to skincare. Proper cleansing, moisturizing, and sun protection are equally important to maintaining healthy skin.


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