The first and most important piece of information that you need about diet and acne is that there is no food that causes acne; I don’t care what your mother or your grandma said. Junk food does not cause acne. Fried foods do not cause acne. Potato chips, carbonated drinks, or chocolate do not cause acne. There is no food that causes acne!

Now, that being said, the LACK of some nutrients can exacerbate acne (make it worse). The human body is a wonderful and complex machine that takes what it needs from the fuel given it (in the form of food and drink), removes and uses what it needs from that fuel to cause the organs (including the skin) to function properly.

Whatever the body doesn’t need is sent out of the body through the bowels, the bladder, and the skin — yes, the skin. The skin is often called the “third kidney.” However, in order for this disposal system to work correctly, it needs certain nutrients as well.

The foods you eat can’t cause acne, but the foods that you DON’T eat can. You need the nutrients provided by fresh fruits, fresh vegetables, and whole grains. And, you need water — lots and lots of good, clean, chemical-free water. The stuff is a miracle drug unto itself.

If you eat a diet that is loaded with fresh fruits, fresh vegetables, and whole grains, drink plenty of water, and exercise on a regular basis, you’ll see your acne begin to clear up from the inside out. When you hand the body what it needs, it uses it effectively and efficiently.

Here’s what you need and where to get it:

Vitamin A — Controls sebum production: Found in milk, egg yolks, vegetables, and fruits.

Vitamin B6 — Helps to balance hormones: Found in avocados, bananas, chickpeas, fish, poultry, and various meats.

Vitamin C — Enhances immune function: Found in citrus fruits and many vegetables.

Zinc — Decreases inflammation: Found in beans, cheese, eggs, meats, nuts, and seafood.

Essential Fatty Acids — Dilutes sebum and reduces clogs: Found in tuna and salmon.