10 Healthy Foods to Help Your Skin Stay Acne-Free

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Obtaining crystal clear skin goes much deeper than your medicine cabinet arsenal of topical solutions. In fact, your diet could be doing more harm to your skin than good, so it's best to load your daily nutritional intake with foods that will help heal your largest organ. Stress levels along with hormones also play their part, but you could easily alter your diet to reduce inflammation and break-outs, starting today. Addressing acne starts with maintaining a year-round wholesome, balanced diet that's rich in fresh fruits and vegetables, healthy protein sources, and whole grains. Click forward to learn which 10 foods will help keep your skin acne-free.


A Seasoned Salmon Steak Fillet Cooks on a Flaming Barbecue Grill
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Salmon is well-known by now as a great source of omega-3 fatty acids, AKA: healthy fats. These types of acids help reduce inflammation in our bodies that can trigger cells to clog pores and potentially cause acne. Essential fatty acids will also help maintain your skin’s natural lipid barrier, protecting your skin from infections like acne. For an easy family dinner with salmon as the star, plus two tasty side dishes, try roasting everything on one sheet pan.


Fresh avocado and lime in wooden crate
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Avocados are also a rich source of omega-3s, essential fats that you must get from your diet because you can’t make them yourself. These little wonders have also been proven to improve mental outlook–Now that's a two-for-one! Lucky for you, we made it easy to add as much avocado as humanly possible to all of your favorite meals.


Variety of Mixed Nuts as a background - close up image
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Nuts are filled with zinc and selenium, essential minerals to include in any acne-fighting diet. Selenium has powerful antioxidant function to combat irritation and inflammation, and getting enough selenium in your diet may help fight acne, studies show. Brazil nuts are the best source of this mineral, as a single nut supplies all that you need for the day. Try roasting your own mix of raw nuts to get all of your daily minerals, and then get to snackin'.


Close-Up Of Garlic On Black Background
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Meet another potent superfood that will help you fight inflammation: garlic. Garlic is full of allicin, a naturally occurring chemical that will actually kill off many harmful bacteria and viruses your body could be fighting, according to Rachel Wood, registered holistic nutritionist. Easily load up on garlic by cultivating and growing it yourself, indoors!


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Broccoli might take the cake as the perfect wholesome food for clear skin. This stuff is packed with vitamins A, B complex, C, E, and K: antioxidants that will fight free-radical damage, essential for vibrant skin. Vitamin A works with zinc to nourish the immune system, helping fight off acne bacteria, while also promoting healthy cell turnover to keep your skin looking baby soft. Here's how to cook broccoli.


Basket of fresh picked heirloom tomatoes from the garden including Pineapple, Cherokee Purple and Black Krim
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Tomatoes are not given proper credit for being nutritional powerhouses. Not only are they high in fiber, they're also packed with vitamin A, C, B2, plus folate and chromium, antioxidants that help to neutralize free radicals and even halt the signs of oxidative stress, studies show. Both psychological and physical stress can cause skin to change thanks to the release of the stress hormone cortisol. You know what they say, the fresher the tomato, the more antioxidants present.


Cooked quinoa in a bowl
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Quinoa is actually not a grain, but a pseudo-cereal, or a seed consumed like a grain. It makes for a wonderfully versatile, even healthier than grain base to any salad bowl or main dish. Its "superfood' status is thanks in part to its resistant starch content, which escapes digestion and feeds the friendly gut bacteria, aiding in healthy skin. Learn the proper technique for cooking quinoa perfectly every time.


Overhead view of fresh spinach
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Leafy greens, like spinach, are a must-eat to combat breakouts. Like most veggies, spinach is intensely hydrating, helping to nourish your skin, and is packed with vitamin A. Beta carotene, the form of vitamin A found in spinach greens, will also give your skin a natural glow, meaning you’ll look more radiant as your skin clears up. Make sure you're cooking tonight's spinach to perfection with help from our handy guide.


Close-Up Of Blueberries In Bowl
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Blueberries are packed full of antioxidants, essential for fighting off acne from the inside out by naturally reducing inflammation. They are one of the absolute best sources of antioxidants, according to the Blueberry Council. On top of that, blueberries have basically zero fat and are a great source of dietary fiber and vitamin C. Here's how to prepare fresh blueberries for maximum deliciousness and nutrition.

Brown Rice

Boiled brown rice in a bowl
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Brown rice is a rich source of B-complex vitamins, along with protein, magnesium, and inflammation fighting antioxidants. When it comes to battling acne, vitamin B will help regulate hormone levels, acting as your skin's own personal stress fighter, helping to prevent the onset of breakouts. Its fiber content will also help keep your blood sugar more stable to get acne under control.

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