Acne Free Dietician Nutritionist in Mumbai India Geetanjali Mengi

October 21, 2026
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Acne Free Dietician Nutritionist in Mumbai India Geetanjali Mengi

If you think pizza and chocolate are the culprits behind most skin breakouts, think again. Acne is more often attributable to heredity and hormones. Throughout puberty, surges in male hormones called androgens (women have them, too) stimulate an increase in sebum, which is responsible for keeping skin moist, and keratin, needed to make hair. When too much of either clogs a hair follicle, acne can result.

Having Cheese Pizza won’t make Difference to the skin but having a good amount of vegetables and fruits will definitely make the changes in your skin and other foods  keep your hormones in balance and that also fight inflammation.
Best Foods for Acne Free
1. Brazil nuts- These are rich in selenium, a powerful antioxidant that appears to help improve acne, probably by protecting cells from inflammatory damage and preserving skin’s elasticity. Selenium works together with vitamins E and A, so eat your Brazil nuts with some almonds and perhaps some red capsicum.
Aim for: Two Brazil nuts deliver a full day’s supply of selenium. Other foods rich in selenium are seafood, poultry, eggs, meat, offal and whole grains.
2. Oysters, legumes, poultry, fish and other foods rich in zinc- Its Zinc which helps to control the release of male hormones that kick starts acne. Zinc helps to absorb Vitamin A , it helps to keep skin nice.
Helpful hint: Vegetarians who avoid animal products altogether should consider consulting a dietitian for advice on taking zinc supplements.
3. Salmon and other fatty fish, and foods rich in omega-3 fatty acidsomega-3 fatty acids, which help keep inflammation at bay, may also help to keep acne under control.
Fatty Fish have good amount of omega 3 fatty acids.
Aim for: At least two servings of omega-3-rich fatty fish per week. You can also sprinkle linseed oil on salads,and add toasted walnuts to casseroles, salads and hot and cold cereals.

4. Kumara, carrots, rockmelon, capsicum and other beta-carotene-rich foodsBeta-carotene (found in many orange, yellow and red fruit and vegetables) is converted into vitamin A in the body — another of the nutrients that helps to enhance selenium’s benefits to skin.

5. Almonds, eggs, leafy greens and other foods rich in vitamin E

The anti-oxidant vitamin E helps skin heal from the damage and scarring caused by acne.
It’s not easy to get a lot of vitamin E from a low-fat diet because it also acts as natural anti-inflammatories that can enhance the healing action of vitamin C.

6. Oranges, tomatoes, melons and other foods rich in vitamin C

These juicy vitamin C bombs can help protect your skin from scarring that blemishes can cause. Bioflavonoids, which often come from a vitamin C source
(such as the white rind inside citrus fruits), also act as natural anti-inflammatories that can enhance the healing action of vitamin C.

7. Fresh fruit, vegetables and whole grains

When scientists looked at the diets of teenagers in the Kitavan Islands of New Guinea and the Ache region of Paraguay — where not one case of acne was found —
they took note that the diets were rich in fresh fruit and vegetables such as yams and greens, and low in refined foods such as white sugar and white flour,
which can cause hormones to spike.

Foods to Avoid for Acne-Free Skin

Highly processed foods
If you want to stop acne, avoid white bread, white flour, mashed potatoes and anything made with lots of sugar.

They cause blood sugar and insulin to spike, which scientists suspect may contribute to acne. Diets full of processed foods and
low in fruit and vegetables also come up short on the vitamins and minerals that help to balance out acne-inducing hormones.