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woman beautyIt is no secret that a diet rich in fruits and vegetables and low in sugars and starches can whittle your waistline, but research now suggests it may also reduce breakouts.
Eat the right foods and you could see a 20 percent improvement in your complexion, says Cheryl Lee Eberting, M.D., a board-certified dermatologist in Alpine, Utah. Which means that while diet can play a role for some, Eberting says it is not a substitute for a proper skin care regimen or for seeing your dermatologist, who can determine the cause of your acne and prescribe the proper remedies.
 
So dial your derm and reconfigure your grocery list: Here are the foods researchers believe may help—and hurt—your complexion.
 
Fill Up On These Foods:
Bilberries
These deep blue berries are one of the best sources of antioxidants, which reduce inflammation, one of the main causes of acne, says Eberting. While bilberries are the gold standard, they can be hard to find. Blueberries are a good and easier-to-find source of antioxidants, says Eberting, though any fruit or vegetable will have some.
 
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"It goes back to the adage, `Eat your fruits and vegetables and don`t eat dessert,`" she says.
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Nuts
Nuts are a rich plant-based source of omega-3 fatty acids, which are said to reduce inflammation, says Eberting. Though there are no studies that link omega-3s and acne specifically, theoretically omega-3s may diminish inflammation around the sebaceous glands—which translates to shrinking the pink swelling that surrounds a breakout.
 
Fish
Researchers count fish oil`s ability to fight inflammation as the main reason it`s been proven to decrease the risk of coronary artery disease, says Eberting. That Herculean capability—attributed to the omega-3 fatty acids in the oil—also means its chances of helping with acne are good, says Eberting. Fatty fish, such as salmon and herring contain the most omega-3s, but taking a fish oil supplement can also help. Just be sure it`s free of PCBs and dioxins, which are the contaminants in low-level fish, says Eberting.
 
Limit These Foods:
Milk and Dairy
Several studies have concluded milk may play a role in acne because of the hormones it contains, says Susan C. Taylor, M.D., a dermatologist in Philadelphia and co-author of "Reader`s Digest Guide to Skin Care." The hormones are said to stimulate oil glands, which can lead to pimples. Whole, low-fat and skim versions were all shown to contribute, as were cottage and cream cheeses. Even formulas labeled "free of growth hormones" may contain hormones passed along naturally by the cow. healthline.com