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Are There Foods to Eat to Reduce Oily Skin?

For many, oily skin is a fact of life, and there's not a whole lot you can do about it, according to the American Academy of Dermatology 12. While the evidence is fairly new, eating certain types of foods and avoiding others may help reduce oil production, which may help reduce blemishes. Consult your doctor to discuss how diet affects your skin.

Low-Glycemic Carbs

The glycemic index is a tool that measures how carbohydrate-containing foods affect blood sugar.

Dairy Alternatives

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Dairy foods supply your body with calcium, which is important for bone health. If you're worried about oily skin, you can use fortified plant-milk alternatives as a replacement for cow's milk to help your body get the nutrients it needs for your bones, but with less of an effect on your skin. Good options include soy milk, almond milk and rice milk.

Omega-3-Rich Foods

Foods rich in omega-3 fats include:

  • salmon
  • tuna
  • herring
  • walnuts
  • soy foods
  • flaxseeds
  • pumpkin seeds

In addition to helping reduce your oily skin, including more omega-3-rich foods in your diet is also good for your heart.

Tips and Suggestions

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There are a number of ways you can incorporate these foods into your diet to help improve the look and feel of your skin. At breakfast, enjoy a bowl of oatmeal made with almond milk and topped with walnuts for a low-glycemic, dairy-free meal that's high in omega-3 fats. A lunch that's good for your skin might include mixed greens topped with tuna and chickpeas with fresh fruit and a container of soy yogurt. A tofu stir-fry served with quinoa is a healthy and nutrient-rich dinner.

  • There are a number of ways you can incorporate these foods into your diet to help improve the look and feel of your skin.
  • At breakfast, enjoy a bowl of oatmeal made with almond milk and topped with walnuts for a low-glycemic, dairy-free meal that's high in omega-3 fats.
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