Almonds, eggs, leafy green vegetables (and other foods rich in vitamin E)
The antioxidant vitamin E helps skin heal from damage and scarring caused by acne. It’s not easy to get a lot of E from a low-fat diet, but unrefined (minimally processed) vegetable oils, nuts, and whole grains are good sources.
Aim for: The recommended daily intake of vitamin E is 15 milligrams. One tablespoon (15 mL) of canola oil has 2 mg, and 30 g (1 ounce) of almonds has 7 mg. Some physicians recommend 200 mg or more per day, which you’d need a supplement to get.
Helpful hint: Vitamin E is fat soluble, so eat it along with foods that contain a little fat. When you eat kale or spinach, for example, drizzle on a little olive oil.
Off the menu
Iodized salt and other strong sources of iodine. For unknown reasons, iodized salt can cause acne flare-ups. Watch the amount of sodium you take in from prepared and processed foods and how much iodized salt you add from the saltshaker. Consider using sea salt, which is lower in iodine. Also limit shrimp and shellfish, which are high in iodine.
Refined foods. If you’re serious about stopping acne, scale back on the “white” foods in your diet-white bread, white flour, mashed potatoes, french fries and anything made with lots of sugar. They cause blood sugar and insulin to spike, and scientists suspect that those insulin spikes may contribute to acne. Diets full of refined foods and low in fruits and vegetables also come up short on magnesium, a mineral that helps to balance acne-inducing hormones.