It is a common notion that there is a link between specific foods and acne. However, scientists have not found this to be the case. For example, the popular thought that chocolate causes acne is no more than an urban legend. To date no scientific link between foods that have a lot of sugar or grease and acne has been found. This does not lessen the importance of a healthy diet though. A leading medical journal wrote, "Diet plays no role in acne treatment in most patients". It also found that even large amounts of certain foods thought to cause acne did not cause a measurable problem.



Foods contain many nutrients that are known to help in the overall health of a person. When these nutrients are being supplied to the body, it will be readily apparent in the overall feeling of well being and the person's appearance. The American Academy of Dermatology states, "A healthy diet is important for improving raw materials for healthy skin". The largest organ of a person's body is their skin. Like any other organ, the correct nutrients should be provided to obtain peak health.

The skin and mucous membranes function as a first line of defense in the barrier to stop bacteria and viruses from causing problems such as acne. Vitamin A which is a fat soluble vitamin helps maintain helps keep the skin and mucous membranes healthy and vibrant. Beta-Carotene is the Vitamin A produced by plants. Beta-Carotene is typically found in yellow and orange fruits and in the dark, leafy green vegetables. It is important to always be aware of the fact that high doses of Vitamin A can be toxic. It must be consumed in moderation. Some common orange and yellow fruits and vegetables that contain Vitamin A are carrots, cantaloupe, apricots and yams. Some common dark, leafy green vegetables that contain Vitamin A are kale, spinach and parsley. Not to be forgotten are tomatoes which are a surprisingly good source of Vitamin A.

If a person already has acne, stress has been known to cause it to flare up. To keep stress low and keep acne in control, Vitamin B-2 has been found to work very well. Common food sources of Vitamin B-2 are eggs, fish, whole grains, milk, meat and again leafy green vegetables.

Another important factor in maintaining healthy skin is improving the circulation. Vitamin B-3 or Niacin plays an important role in this. Cholesterol levels are also reduced with the use of Vitamin B-3. An additional benefit is it helps to metabolize fat, sugar and protein in the body. Common food sources of Vitamin B-3 are avocado, lean meats, eggs and peanuts. Your mother may have been right in admonishing you to eat liver as it is also a good source of Vitamin B-3.

The most powerful antioxidant that helps protect the body's cells from the damage caused by free radicals is Vitamin E. Air radiation, pollution and peroxides produce free radicals which are unstable molecules in the body. The body's natural metabolism process can also produce free radicals that could lead to a variety of problems including acne. Common food sources of Vitamin E are sunflower seeds, wheat germ, almonds, peanuts and vegetable oil. Everybody's favorite, broccoli, is also a good source of Vitamin E!

Maintaining a healthy and vibrant immune system will show in a person's skin as well. This can be done by including foods that contain zinc in your diet. Common food sources of Zinc are nuts, mushrooms, whole grains and eggs.

Finally, everybody is different so acne varies among different people. It is a good idea to keep a food diary. There may be certain foods that help one person maintain healthy skin but do not help somebody else. Keeping a food diary will help you determine which is best for you. Maintain a balanced diet and if you are not getting enough of the nutrients in your diet that promotes healthy skin try using a supplement. Most important is to drink plenty of water each day. Water flushes damaging toxins out of the body's system. The common rule of thumb is six to eight glasses per day.