Eating a healthy diet can help promote clear skin and prevent acne. ... cause of pimples, it does aggravate acne-prone skin,”

Anti-Acne Foods That Will Build Up Your Skin’s Defenses:

Kale:

Kale outshines the other members of the cabbage family because it’s the most nutrient-dense. High in fiber, this low-calorie superfood is packed with vitamins A, B-6, C, and K, manganese, calcium, copper, potassium, magnesium. The antioxidants, vitamins, and minerals in kale work to reduce hyperpigmentation, which is the key to evening out your skin tone. Vitamin C also promotes collagen formation, helping to repair acne scars faster by increasing the cell turnover rate.

Sweet potatoes:

Retinol, a vitamin A derivative, is ideal for fighting acne and warding off wrinkles. There are hundreds of retinol creams and serums on the market that promise to make your acne disappear, but for those who are under age 30, this strong ingredient may be too harsh for the skin. So, eat it instead! Or at least, the original form. Beta-carotene, which gets converted into vitamin A, is one of the reasons sweet potatoes have their rich, beautiful orange color. After eating sweet potatoes, your body will convert beta-carotene into vitamin A.This vitamin has properties that will act as a skin barrier against discoloration, inflammation, and clogged pores often brought on by free radicals.

Lemon:

Fresh lemon juice works as a natural astringent, which is why it makes waves for tightening sagging skin and blurring blemishes. However, using it as a topical treatment isn’t recommended. Straight lemon juice is too acidic and can damage your skin’s barrier, causing it to lighten or darken too much after exposure to sunlight. But when lemon’s properties are packaged in a serum, squeezed into your water, over a salad, or part of your diet, it could work a bit of skin magic — as long as you include the peel. A 2014 study confirmed the protective and anticarcinogenic effects of citrus peel flavonoids.

Pumpkin:

There may be a season for pumpkin-infused everything, but there’s a lot more to this gourd than pie and lattes. Loaded with fruit enzymes, zinc, and alpha hydroxy acids, pumpkin can soften skin and restore pH balance. It’s why you also find it in many masks and exfoliating products. But internally, all that fiber and zinc will do you good too. Zinc helps to regulate the amount of oil production.

Berries:

Strawberries, cherries, raspberries, blueberries, and blackberries — don’t let their size fool you! These babies are bursting with vitamin C and antioxidants, which can also be found in bell peppers, kiwi, and broccoli. Having vitamin C circulating in your blood is a powerful weapon against blotchy skin, while the antioxidants from the berries act as a combo attack against those pesky dark spots, stopping them from ever forming in the first place.

Glutathione:

Glutathione is an antioxidant naturally found in human cells that neutralizes free radicals, boosts the immune system and detoxifies the body. It can also cause skin lightening by converting melanin to a lighter color and deactivating the enzyme tyrosinase, which helps produce the pigment.

Vitamin C:

As far as your skin is concerned, vitamin C is "a potent antioxidant that can neutralize free radicals," explains board-certified dermatologist Patricia Wexler. "Because of its antioxidant properties, vitamin C aids in your skin's natural regeneration process, which helps your body repair damaged skin cells

Grape seed:

A grape seed extract has the ability to release endothelial growth factor and its topical application results in contraction and closure of the skin wound. Furthermore, it possesses antioxidant and antibacterial properties

Alpha-lipoic Acid:

Your body makes alpha-lipoic acid, a natural chemical that's in every cell you have. As an antioxidant, it attacks free radicals throughout the body.it as a substance that can erase fine lines and wrinkles, diminish pores, and give skin a healthy glow.

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Health Tip

Eat more fruits and green leafy vegetable those contain Vitamin and avoid refined sugars, as this reduced the body Vitamins-A level. These may supplement with fresh juice made from grapefruits, guava, mango, papaya, watermelon, beetroots, tomatoes, amaranth leaves, broccoli, carrots, peas, pumpkin, spinach, sweet potato or eat crushed raw garlic (about 3 cloves a day).
Increase iron-rich foods (Dark Green Leafy Vegetables (Spinach, cooked), Beans & Peas (Soybeans, cooked), Asparagus, Tomato Paste, Lemon Grass) in diet and eat plenty of vitamin C and copper-containing foods like garlic and onions to aid iron absorption.to aid as Iron deficiency is the commonest cause of anemia in women because of insufficient iron in diet to replace the menstrual loss.
Avoid coffee, tea, cola, and tannin-containing herbal teas from about an hour before meals to an hour and a half after. These reduce iron absorption and flushes excess water through the kidney leading to a loss of some of the nutrients needed to form hemoglobin such as magnesium and V-B 6.