A recent study has found that adopting a Mediterranean diet may significantly reduce the severity and frequency of acne breakouts. The Mediterranean diet focuses on the consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, and lean proteins and limits the intake of red meat and processed foods. Read on to know how following a Mediterranean diet can help fight acne.
Can Mediterranean Diet Help Combat Acne? Here’s What Study Reveals (Image Credits: iStock)
We all know that our diet affects our mood, but did you know that what you eat affects your skin health too? A recent study reveals that people who have acne-prone skin should switch to a Mediterranean diet as eating the antioxidant-rich diet may help clear up acne-ridden skin. The study was published in the Journal of Cosmetic Dermatology. The research, conducted by a team of dermatologists and nutritionists, suggests that the nutrient-rich, anti-inflammatory properties of the Mediterranean diet could be a natural remedy for one of the most common skin conditions affecting millions of people worldwide.
The researchers recruited 60 people, including tweens, teens, and young adults with acne. They began by evaluating the severity of each person’s acne, their facial sebum levels (the amount of oily, fat-based substance on their skin), their dietary habits, omega-3 levels, and self-reported quality of life. It was found that nearly 99 per cent of the participants had insufficient omega-3 acids, which are present in foods such as salmon and avocado.
For 16 weeks, all participants followed a Mediterranean diet and took a supplement derived from omega-3-rich algae (some algae and seaweeds are both edible and nutritious). By the end of the study, 85 per cent of the participants had only mild acne, with many showing visibly clearer skin and fewer pimples. Further, the majority (62 per cent) achieved healthy omega-3 levels, and participants reported a significant improvement in their quality of life compared to the start of the study.
The study’s authors noted that while prescription medications are essential for treating severe acne to prevent scarring and enhance quality of life, “the potential of lifestyle interventions should not be neglected.”
The Mediterranean diet isn’t just beneficial for your skin; it highlights how dietary choices can influence your complexion, according to experts. “I see a strong connection between diet and skin health,” says Dr. Hannah Kopelman, a dermatologist.
Previous research, according to the American Academy of Dermatology (AAD), has established links between high-glycemic foods—those that cause rapid spikes in blood sugar—and acne. Such foods are often ultra-processed or sugary snacks, like soda, potato chips, fries, and white bread. As the AAD points out, it’s not the greasy nature of these foods that leads to acne, but rather their tendency to elevate blood sugar levels.
In contrast, a low-glycemic diet appears to help prevent acne because these blood sugar spikes lead to inflammation and increased sebum production, which can clog pores and cause pimples.
Dr Jeffrey Fromowitz from Dermatology of Boca in Florida notes that the Mediterranean diet aligns perfectly with these findings. “The Mediterranean diet is rich in vitamins, nutrients, antioxidants, and low-glycemic-index foods,” he says. “These factors improve skin health, reduce skin inflammation, and may even help balance the gut microbiome, leading to clearer, healthier skin.”
Omega-3 fatty acids, in particular, play a crucial role in this connection, Fromowitz adds. They are “essential nutrients that can improve skin hydration, regulate oil production, and even diminish acne breakouts,” he explains. “They work by balancing the fatty acid composition of the lipids produced in your skin, resulting in softer, hydrated skin with less inflammation.”
What Mediterranean-Style Foods To Eat To Fight Acne?
To fight acne with a Mediterranean-style diet, focus on incorporating the following nutrient-rich, anti-inflammatory foods:
Tomatoes: Rich in antioxidants like vitamin C and lycopene.
Leafy Greens: Spinach, kale, and other greens provide vitamins A, C, and E.
Berries: Blueberries, strawberries, and raspberries are high in antioxidants.
Citrus Fruits: Oranges, lemons, and grapefruits offer vitamin C.
Bell Peppers: Packed with vitamins A and C.
Olive Oil: High in monounsaturated fats and antioxidants.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide omega-3 fatty acids and vitamin E.
Avocados: Source of healthy fats and vitamins E and C.
Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Poultry: Chicken and turkey offer lean protein without the saturated fats found in red meat.
Legumes: Beans, lentils, and chickpeas provide protein and fibre.
Whole Wheat: Whole grain bread, pasta, and brown rice offer fibre and essential nutrients.
Quinoa: A high-protein grain with a complete amino acid profile.
Barley and Oats: Good sources of fibre and low on the glycemic index.
Greek Yogurt: Probiotic-rich and lower in sugar.
Feta Cheese: Contains beneficial fats and is often used sparingly.
Garlic: Known for its anti-inflammatory properties.
Turmeric: Contains curcumin, an anti-inflammatory compound.
Basil and Oregano: Rich in antioxidants.
Water: Essential for overall skin health.
Green Tea: Contains antioxidants that may help reduce inflammation.