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What to eat to help acne

2025-10-08 13:01:37 female

What to eat to help acne? ——10 days of hot topics and scientific diet guide

Recently, the topic of "diet and acne" has once again become the focus of hot discussion on social platforms. Combining popular discussions and authoritative research across the Internet in the past 10 days (data as of October 2023), this article compiles scientific dietary recommendations to help improve skin condition by adjusting diet.

1. Data inventory of hot topics

What to eat to help acne

RankingkeywordsSearch volume (10,000)Main discussion platform
1anti-acne foods28.5Xiaohongshu, Weibo
2Drinking milk causes acne19.2Zhihu, Bilibili
3Omega-3 acne treatment15.7Douyin and WeChat public accounts
4High GI food lightning protection12.3Douban, Kuaishou

2. 5 types of foods that can help improve acne

1. Foods rich in Omega-3 fatty acids

Omega-3 has anti-inflammatory properties and can relieve acne redness and swelling. Salmon and flaxseed oil were mentioned most frequently in popular discussions.

foodOmega-3 content (per 100g)Recommended serving size
salmon2.3g2-3 times a week
chia seeds4.9g10-15g daily
Walnut2.5g30g per day

2. Low GI value staple food

High GI foods stimulate insulin secretion and aggravate the activity of sebaceous glands. Recently, “quinoa” and “chickpeas” have become popular choices to replace rice.

3. Foods containing zinc

Zinc can inhibit Propionibacterium acnes, and shellfish have been recommended many times on short video platforms.

4. Antioxidant fruits and vegetables

Blueberries, spinach, etc. are rich in vitamin C/E, which can reduce oxidative stress damage. Data shows that the number of relevant recipe collections has increased by 40%.

5. Fermented foods

Kimchi and sugar-free yogurt improve skin condition by regulating intestinal flora and have become Xiaohongshu’s new “skin care tools.”

3. Three types of foods that need to be restricted

categoryPrinciple of acnealternative
dairy productsStimulates IGF-1 hormone secretionAlmond milk, oat milk
High sugar foodsPromote inflammatory responseSugar substitute, fruit
Fried foodIncrease sebum oxidationAir fryer cooking

4. Sharing of practical cases from netizens

In the Weibo topic # Eat Good Skin #, 72% of users said that acne has been reduced after adjusting their diet. Typical solutions include:

• Breakfast: Avocado oatmeal bowl + green tea

• Lunch: Brown rice + steamed sea bass + broccoli

• Snack: Brazil nuts + blueberries

5. Expert advice

The Chinese Acne Diagnosis and Treatment Guidelines point out that dietary adjustments should be coordinated with regular work and rest. If acne is severe, you should seek medical treatment in time, and food should only be used as a supplement.

Note: The data in this article is based on the analysis of topic popularity on Weibo, Xiaohongshu, and Zhihu platforms within 10 days (October 1-10, 2023). Please consult a nutritionist for specific individual differences.

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