6 Powerful Anti-Inflammatory Foods For Clearer Skin

Nearly 40 years ago, researchers began to uncover a shocking acne discovery.

Acne is Caused by Inflammation, Not Bacteria

For several decades prior, acne was believed to be a bacterial infection, but studies in the 1980's started to point towards a different culprit: inflammation. 

As the years and decades passed, more evidence began to pile up that acne was not, in fact, a bacterial infection, but rather an inflammatory condition. (1, 2, 3) 

So much so, that by the early 2010s, acne was reclassified from a bacterial infection to an inflammatory condition. (4) This paradigm shift in our understanding of what causes acne should have led to a paradigm shift in how we treat it, but it hasn't. Antibiotics are still the most commonly prescribed acne treatment, despite the fact that we now know bacteria does not cause acne. Inflammation does. 

This may be at least partly why acne is still so prevalent today: nearly 95% of teens and 40% of adults in the US get acne. (5, 6) You can't solve the problem without going after the root cause. 

Inflammation is heavily influenced by our diet and lifestyle choices. (7) The foods we eat, how often we exercise, drink, or smoke, and even the thoughts we think all influence our inflammation levels. We have the power to reduce our inflammation - and clear our skin- simply by improving our eating and lifestyle habits. 

6 Anti-Inflammatory Foods That Support Clear Skin 

Here are six powerful anti-inflammatory foods that support clearer skin from within:

1. Flaxseed

Fiber-rich flaxseed is a source of omega-3 fatty acids, which provide anti-inflammatory benefits. (8) Fiber supports healthy digestion and elimination, which is also critical for clear skin.

Sprinkle a tablespoon or two of ground flaxseed on coconut yogurt, salads, quinoa, oatmeal, or smoothies.

2. Hemp Seeds

Hemp seeds are a great source of easy-to-digest plant protein. They also provide fiber and omega-3s, as well as a variety of phytonutrients. (9, 10)

Consider replacing your protein powder with 3-4 tablespoons of hemp seeds, or simply add them in alongside your protein powder for an anti-inflammatory boost. 

3. Turmeric + Black Pepper

When combined, turmeric and black pepper deliver powerful anti-inflammatory benefits. (11)

Add them to soup, stir-frys, Thai curry, roasted vegetables, or omelets. 

4. Carrots

Carrots and other orange vegetables are a great source of beta-carotene, which our body converts into Vitamin A. Vitamin A is a powerful antioxidant and a nutrient critical for clear skin. (12)

5. Dark Leafy Greens

Dark leafy greens, such as kale, collard greens, chard, or arugula, are like nature's multivitamins. They contain a variety of vitamins, minerals, phytonutrients, and fiber. Greens support healthy digestion, aid in elimination, reduce inflammation, and flood your body with nutrients. 

Aim to get 2-3 cups of greens - raw or cooked - every day.

6. Wild Salmon

A great source of omega-3, an essential nutrient for clear skin. Avoid farmed salmon, which tends to be higher in pro-inflammatory omega-6.

Aim to have wild salmon or other omega-3 rich seafood a couple of times a week. 

To learn more about skin clearing superfoods and for dozens of delicious recipes using them, check out our Clear Skin Rx app. 

CITATIONS

(1) https://www.sciencedirect.com/science/article/pii/S0022202X15303262

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780801/

(3) https://jddonline.com/articles/understanding-and-addressing-the-acne-vulgaris-paradigm-shift-S1545961616S0006X/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462260/

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788264/

(6) https://linkinghub.elsevier.com/retrieve/pii/S019096220701081X

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312944/

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

(9) https://www.ncbi.nlm.nih.gov/pubmed/23609775/

(10) https://www.ncbi.nlm.nih.gov/pubmed/19335713

(11) https://pubmed.ncbi.nlm.nih.gov/29065496/

(12) https://pubmed.ncbi.nlm.nih.gov/16681594/