18 Foods That Lower Chronic Inflammation And Acne

Chronic inflammation is the root cause of acne. It’s when your immune system launches overly powerful assaults against the p.acnes bacteria lodged in your pores, causing the surrounding tissues to redden, swell up and become acne.

Chronic inflammation is the fire that creates acne, whereas clogged pores merely set the stage. There’s various articles dotted around this website on specific anti-inflammatory fruits or vegetables, but this article contains a convenient list of 18 excellent ones.

The following foods can slash inflammation, whether by containing certain vitamins and minerals, or more obscure plant compounds with little research.

Let’s get started:

 

One – dark chocolate

Chocolate is widely considered to be an acne-causing nightmare, but here’s the truth. 1) It’s the added sugar in chocolate that gives everyone acne, and 2) high cocoa, low sugar chocolate (85% plus dark chocolate) is actually great for acne.

Why? It’s partly because of the specific flavonoid antioxidants found in cocoa powder. Last year, a study found that dark chocolate lowered inflammation across the whole body. Specifically, scientists found that friendly strains of bacteria living in your gut like to ferment cocoa flavanols, and when they do, they churn out anti-inflammatory molecules.

So get down to the shops, buy some 85% dark chocolate, and enjoy what is perhaps the most acne-friendly indulgence on the market.

 

Two – ginger

Ginger, a common and tasty spice found in nearly every kitchen, is believed to lower inflammation as effectively as non-steroidal anti-inflammatory drugs (NSAIDs).

That’s not some lame marketing hype either; one study found that eating ginger lowered inflammatory biomarkers as effectively as the pharmaceutical drug indomethacin. Ginger has also been tested against the inflammatory disease rheumatoid arthritis, and found to be far more effective than a placebo.

One study compared 500mg of ginger powder taken daily against a placebo daily. After three months, ginger caused a substantial drop in C – reactive protein, the classic biomarker scientists look for when analysing inflammation levels. It’s believed that a class of unimaginatively named compounds called gingerols are responsible.

The solution? Buy this excellent 1 pound bag of Terrasoul Superfoods Organic Ginger (amazon link) and sprinkle it over any food it enriches the taste of. 

 

Three – sweet potatoes

Sweet potatoes are almost unbeatable as an acne-friendly carbohydrate source.

For starters, they contain 250% of the recommended daily allowance for vitamin A, which slows down sebum production and dead skin cell overgrowth.

According to this study, sweet potatoes have somewhat mysterious anti-inflammatory powers. Eating sweet potatoes could inhibit COX-2 and most importantly NF-KappaB. Lowering NF-KB is the gold standard, as it’s a master messenger which controls a variety of smaller inflammatory cytokines behind acne.

Why bread and pasta are a massive cause of acne

Sweet potatoes were found to lower TNF-a in this study. This one compared sweet potato starch to white potato starch, and found a far larger reduction in TNF-a and IL-6.

Why do I say that the powers are mysterious? Because no one super compound has been isolated yet. Sweet potatoes lower inflammation through a secret mechanism.

 

Four – fresh garlic

The bulbous root garlic has tons of natural compounds – allicin, alliin, allinase, etc. Two have been found to lower inflammation when consumed. Thiacremonone was found to lower both the COX-2 and NF-KappaB inflammatory regulators in this study.

1,2-vinyldithiin lowers inflammation via inhibiting interleukin-6, by 26% according to this study. Like with ginger, there are many internet arthritis sufferers experimenting with garlic. Arthritis is closely connected to inflammation, like acne itself.

Just remember to avoid garlic from China! Their garlic cloves and powders are contaminated with heavy metals like mercury, and furthermore, the fields are fertilised with human waste.

 

Five – oysters

When it comes to nutrition, oysters have one incredible power – they’re the world’s best source of the mineral zinc. 100 grams of fresh shelled oysters gives you a whopping 91mg of zinc, over 600% of the RDA.

Zinc helps to directly constrain your entire immune system. Whenever an inflammatory assault is launched against a threat, like p.acnes bacteria, your body automatically dispatches anti-inflammatory cytokines to simultaneously lower the collateral damage. Zinc is a required cofactor to produce those anti-inflammatory cytokines. Hence, zinc and oysters keep your inflammatory processes targeted and efficient.

Oysters are also a known aphrodisiac, which is again because of zinc. Just make sure you kill any parasites by grilling them properly. Oysters also contain omega 3s, making this food an anti-inflammatory double whammy.

 

Six – celery

Celery ticks almost all the boxes for an anti-inflammatory food. Celery itself was shown to inhibit the inflammatory transcriptor NF-KappaB in this study, and there’s two individual compounds which are particularly special. The first is luteolin, a flavonoid antioxidant also found in basil and thyme. Luteolin can lower interleukin-6 (study) and directly inhibit inflammatory responses in the brain by blocking the so-called JNK pathway.

The second anti-inflammatory compound in celery is apigenin, which can significantly lower the COX-2 master regulator. Apigenin was once found to kill 86% of lung cancer cells it was applied to.

Celery is a zero calorie vegetable, so the amount you can eat is limited only by your bank account. Personally, I find celery to be the best tasting green vegetable, alongside broccoli. Remember to buy it organically, as conventional celery is one of the most heavily sprayed crops.

 

Seven – oregano

The standard dried oregano you find on Italian pizzas has countless benefits for acne. Number one, it’s the fifth highest ranked food on the ORAC scale for measuring the antioxidants in common foods. Number two, oregano contains several anti-inflammatory compounds.

First is beta-caryophillene, which also prevents clogged arteries and osteoporosis. Swiss scientists from Bonn University found that beta-caryophillene could treat 7 out of 10 inflamed mice paws it was applied to. Hence, they called oregano the “ultimate inflammation fighter”.

Second is rosmarinic acid, which has the specific power to lower inflammatory chemicals called neutrophils, which spew out free radicals. Finally there’s carvacrol, which once inhibited the inflammatory chemical COX-2 by 75% when applied to the skin.

Oregano is also great because it’s so easy to sprinkle some on meat or salads. This Starwest Botanicals Organic Oregano (amazon link) is a great bulk brand.

 

Eight – turmeric

Turmeric is the orange spice most popular in curries. It’s also gained attention recently for a powerful compound it contains called curcumin. Like ginger, curcumin is as powerfully anti-inflammatory as NSAIDs, with less side effects. It’s also one of the strongest inhibitors of NF-KappaB yet tested.

Turmeric is great for other inflammatory diseases as well, like arthritis and brain inflammation. A bonus benefit is boosting Brain Derived Neurotrophic Factor (BDNF), a substance which encourages new neuron growth, therefore sharpening your senses and enhancing cognitive functioning.

If you’re an acne patient who’s a fan of curry, then pouring in mounds of turmeric is a great idea. You can also add this Source Naturals Bioperine Black Pepper (amazon link) supplement to increase the bioavailability, since piperine increases curcumin absorption by 2000%.

 

Nine – onions

Onions have a variety of anti-inflammatory sulphurous molecules similarly to garlic. Many of them are unique such as onionin-A, which can control specialised white blood cells involved with inflammation called macrophages.

Onions also contain quercetin, which specifically targets excess inflammation in your gut. That can then spread to the rest of your body, thanks to a decreased risk of food allergies and leaky gut syndrome.

Important note: don’t peel your onions very harshly. Removing too much of the outer skin can lower the quercetin count by 20%, and the anthocyanin antioxidant count by 75%. The sulphur content of onions also feeds your glutathione production, and apparently red onions contain even more anti-inflammatory compounds.

 

Ten – red grapes

Instead of just lowering pro-inflammatory chemicals, red grapes have the power to increase anti-inflammatory ones. This study found that feeding red grapes to 24 men with metabolic syndrome increased their levels of interleukin-10 and adiponectin.

Furthermore, red grapes are the best food source of the phytoalexin compound resveratrol. Resveratrol is famous for keeping bodily inflammation in shackles. Resveratrol is being investigated as a new arthritis drug, and has been shown to protect the brain’s neurons from inflammation. Resveratrol can both prevent inflammation-induced muscle wasting and restore muscle which was formerly lost. Specifically it can inhibit NF-KappaB, 5-lipoxygenase and interleukin-6.

As for the question which I’m sure you’re thinking – yes, red wine can be anti-inflammatory too. These powers mean that one glass or two can be harmless for acne (depending on your glutathione levels).

 

Eleven – wild salmon

Salmon is a small oily fish, and small oily fish are the greatest source of omega 3 fatty acids, the active ingredient in popular fish oil pills. These lower inflammation by entering cell membranes and directly constraining your immune system’s activity, similarly to zinc.

Omega 3s don’t impair your ability to kill deadly infections and viruses, but they keep the inflammation and collateral damage controlled. Salmon also contains 17% of the RDA for magnesium and 134% for selenium per 200 grams.

You absolutely MUST get wild salmon. Farmed salmon is declining at a rapid rate; it’s now fed cheap soy and corn like other “livestock” and the aquacultures are full of toxic dioxins. The omega 3 content of farmed salmon has declined by over 50% since 2000. A good example of wild salmon is Alaskan sockeye.

 

Twelve – blueberries

Blueberries have been shown consistently in scientific studies to effectively lower inflammation.

This study concluded that “blueberry is good resource of anti-inflammatory anthocyanins, which can be promising molecules… to prevent chronic inflammation in many diseases” This study found that blueberries lowered methylperoxidase, a widely used biomarker of inflammation, by 42.8%. Two other studies were detailed in this article.

Blueberries have done almost everything when it comes to lowering inflammation, except curing acne itself. They’ve calmed swollen and inflamed rat pores, they’ve reduced the inflammation in hardcore athletes immediately after 2.5 hours of exercise, and they increase levels of the anti-inflammatory immune system chemical interleukin-10 (IL-8 and IL-6 are mainly pro-inflammatory). One of their strongest anti-inflammatory compounds is pterostilbene, a close structural relative of resveratrol from red wine.

 

Thirteen – crab

Crab is another simple, but deadly effective anti-inflammatory weapon. Crab flesh is the next best seafood after oysters for the mineral zinc. 200 grams gives you the full recommended daily allowance of 15mg.

Crab is also quite high in omega 3 fatty acids, which is again in the well-absorbed DHA/ELA form. A serving of brown crab contains two thirds of your daily omega 3 requirements. Other useful nutrients in Alaskan king crab include magnesium, which is a hard mineral to get enough of (contains 32% of the RDA per 200 gram serving), calcium (12%) and vitamin C (26%).

I was pleasantly surprised to discover that crab is an amazing source of selenium as well: 200 grams contains 80mcg, or 114% of the RDA. Selenium is necessary to manufacture acne clearing antioxidants like glutathione.

 

Fourteen – broccoli

Trusted old broccoli contains a potent sulphurous compound called sulforaphane, which can lower TNF-a, an inflammatory chemical linked directly to acne. Sulforaphane is also linked to longer lifespan, as is consumption of broccoli itself.

Broccoli contains indole-3-carbinol, which is digested into the famous DIM compound which detoxifies highly inflammatory estrogen metabolites like 8-hydroxy-estrogen. One study examined the dietary habits of 1005 Chinese women. Those who ate the highest amounts of cruciferous vegetables like cabbage, broccoli, kale, and cauliflower had significantly lower levels of inflammation.

Don’t boil your broccoli; that depletes the vitamin C content much faster than any other method. Steaming preserves the anti-inflammatory nutrition, and I outlined my simple method here.

 

Fifteen – grass fed gelatin

Gelatin is one of the best weapons for acne ever. It’s basically highly condensed animal joints and connective tissues. Gelatin’s claim to fame is containing tons of glycine, a non-essential amino acid which most humans don’t get enough of.

Glycine is emerging as an anti-inflammatory powerhouse; this study concluded that “multiple protective effects make glycine a promising treatment strategy for inflammatory diseases”. This study discovered that glycine could control arthritis, sepsis, adult respiratory distress syndrome, and many other diseases with inflammation at their root. Another study found that gelatin could inhibit the pro-inflammatory chemicals NF-KappaB and interleukin-6.

Other powers of gelatin and the glycine it contains are a relaxed mind, improved sleep, and higher glutathione production.

 

Sixteen – olive oil

Olive oil contains a phenolic compound called oleocanthal which has very strong anti-inflammatory properties. This study found that oleocanthal matched the pharmaceutical painkiller ibuprofen for anti-inflammatory properties. This study was similar, as the oleocanthal in 50ml (3.4 tablespoons) of extra virgin olive oil easily matched 10% ibuprofen.

Elsewhere, oleocanthal has been shown to inhibit the inflammatory molecule cyclogenase-2 (COX-2), and also, olive oil is 72% oleic acid. That’s a monounsaturated fat which itself has been demonstrated to lower the inflammatory biomarker C – reactive protein in a study on 1556 men and 1461 women. Olive oil is also one of the best heart protecting foods ever.

 

Seventeen – watermelon

One famous anti-inflammatory compound is lycopene, which is more traditionally cited as a reason to eat tomatoes. However, watermelon flesh contains roughly 1.5 times as much lycopene as tomatoes.

Lycopene is what provides the watermelon’s pink coloured flesh. This study found that lycopene inhibited TNF-a in the blood and increased the anti-inflammatory chemical interleukin-10. This study found that watermelon lycopene lowered COX-2 activity.

Watermelon is also packed with natural citrulline, which converts to arginine inside your body and increases nitric oxide production. Nitric oxide (NO) is a gas that is useful for accelerating the healing of your old acne. It can be both pro-inflammatory and anti-inflammatory in the body, but it appears to have strong anti-inflammatory activity on the skin.

 

Eighteen – free range eggs

Egg yolk is the world’s best source of a nutrient which is virtually unknown in the minds of the public – choline. This study analysed the blood levels of the inflammatory biomarker CRP in 1514 men and found that those who ate the most choline had 22% lower levels.

Make sure you don’t fear the yolk! The yolk is where all the choline is concentrated. Eggs are also a great source of selenium; two medium sized eggs will give you 90% of the RDA.

Don’t worry about the cholesterol, because free range eggs have been shown to increase HDL, or “good” cholesterol, and decrease bad LDL cholesterol. The conventional belief about cholesterol instantly entering your arteries and gluing them shut is overblown. Cholesterol is the precursor to all your hormones. It’s vital for life. What matters is less total cholesterol, but rather an imbalance between HDL and LDL cholesterol.

 

Conclusion

There you have it. You don’t need drugs to clear acne, when there are so many foods that reduce the main disease behind it. Add a few of those to your diet and you’ll make a good start.

I strongly recommend adding at least one food high in omega 3s in particular, like salmon or any oily fish (herring, sardines, Atlantic mackerel).

NEXT: discover the root causes of acne and banish your pimples forever

 

Thanks for reading!