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Acne scars are skin wounds that need healing so you can have as smooth of a complexion as possible. A natural remedy for healing these scars is by eating a variety of foods known for containing nutrients with skin-healing properties. You need to eat a well-balanced diet in order to gain the greatest amounts of benefits state the experts at the National Institutes of Health (NIH) 1.
Zinc, an essential mineral, provides important benefits for skin health say experts at the Mayo Clinic. It assists with wound healing reports the NIH. High-protein foods, such as:
- contain large amounts of zinc
To increase your zinc consumption, choose the dark meat of poultry instead of the white meat. Peanuts and peanut butter also contain zinc. Legumes, otherwise known as beans, contain respectable amounts of zinc. Bean soups are rich sources of zinc. Soy beans, a legume, contain zinc. Soy-based products you can eat include tofu, miso, tempeh, soy cheese and meatless entrees. Or, you can add some soy protein isolate to your beverages.
- Zinc, an essential mineral, provides important benefits for skin health say experts at the Mayo Clinic.
- Soy-based products you can eat include tofu, miso, tempeh, soy cheese and meatless entrees.
The Best Foods to Eat to Get Rid of Acne & Blackheads
Other foods rich in the nutrient are seeds and nuts like flax seeds, almonds, walnuts, pistachios and butternuts. Whole grains can be rich in Omega-3 fatty acids. These include:
- whole wheat
- wheat bran
- oat bran
- brown rice
Choose whole grain products over those made with refined flours to help heal your acne scars.
Contain Vitamin A
Vitamin A is an essential vitamin that operates as an antioxidant in your body. This vitamin is “an important component of skin health” say the experts at NIH. Find the nutrient in animal livers and kidneys, red meat, eggs and whole fat dairy products. Be aware, however, that these foods contain high amounts of saturated fats and cholesterol. You can also get your Vitamin A by eating fat and cholesterol-free, plant-based sources that are brightly colored. These include vegetables, such as:
- sweet potatoes
- dark green
- leafy vegetables
Eat a variety of fruits, including apricots, cantaloupe and pink grapefruit to get your share of the skin healing vitamin.
- Vitamin A is an essential vitamin that operates as an antioxidant in your body.
- You can also get your Vitamin A by eating fat and cholesterol-free, plant-based sources that are brightly colored.
The Best Foods to Eat to Get Rid of Acne & Blackheads
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- National Institutes of Health: Acne
- Mayo Clinic: Acne: Alternative medicine
- Nutrition Data: Foods rich in Zinc
- Nutrition Data: Foods rich in Omega-3
- Nutrition Data: Fin fish
- National Institutes of Health. Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals. Updated March 6, 2020.
- Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286. doi:10.3390/nu9121286
- Mousa HA. Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies. J Evid Based Complementary Altern Med. 2017;22(1):166-174. doi:10.1177/2156587216641831
- Krebs NF, Miller LV, Hambidge KM. Zinc deficiency in infants and children: a review of its complex and synergistic interactions. Paediatr Int Child Health. 2014;34(4):279-288. doi:10.1179/2046905514Y.0000000151
- Gogia S, Sachdev HS. Zinc supplementation for mental and motor development in children. Cochrane Database Syst Rev. 2012;12:CD007991. doi:10.1002/14651858.CD007991.pub2
- Ogawa Y, Kinoshita M, Shimada S, Kawamura T. Zinc and Skin Disorders. Nutrients. 2018;10(2):199. doi:10.3390/nu10020199
- Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc Therapy in Dermatology: A Review. Dermatol Res Pract. 2014;2014:709152. doi:10.1155/2014/709152
- Khan WU, Sellen DW. World Health Organization. Zinc supplementation in the management of diarrhoea. 2011.
- Petrilli MA, Kranz TM, Kleinhaus K, et al. The Emerging Role for Zinc in Depression and Psychosis. Front Pharmacol. 2017;8:414. doi:10.3389/fphar.2017.00414
- Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69‐81.
- Zhao J, Dong X, Hu X, et al. Zinc levels in seminal plasma and their correlation with male infertility: A systematic review and meta-analysis. Sci Rep. 2016;6:22386. Published 2016 Mar 2. doi:10.1038/srep22386
- U.S. Department of Agriculture, Agricultural Research Service. Oysters, Raw. FoodData Central. Updated 2020.
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.