Food: anti-acne foods

If most of us have already been affected by acne, the hardest part is knowing the reason, in order to best fight this skin disease. One of the probable factors? A diet may not be suitable. No miracle cure, but some tips to limit the outbreaks that can sometimes ruin your life. Spoiler: hemp is one of them!

alimentation anti-acné lait végétal chanvre

What is acne?

6 million is the number of people affected by acne in France (according to a CSA health survey in 2012). If acne often appears at puberty (between 11 and 15 years), 1/4 of people affected by acne are adults: or 1,5 million in France. Hormonal acne, inflammatory acne, cystic acne… This more or less severe inflammatory skin disease is caused by excess sebum. And if this fatty substance, produced by the sebaceous glands, normally protects the skin, in case of surplus, the bacteria present inside multiplies and transforms this excess of sebum into fatty acid irritating for the epidermis: this is when the inflammation (or, the red pimples, with or without pus) appears. The most affected areas are the face and back, but also the thighs, torso, scalp ... And these imperfections can easily ruin our lives (20 to 50% of acne patients have depressive symptoms, according to AFSSAPS , the French Agency for the Safety of Health Products), often without the cause being fully understood.

One of the key factors of acne: diet

There are many factors! Genetics, pollution, digestion, hormonal imbalance, menstrual cycles ... If sometimes, the origin of acne is difficult to control, we can nevertheless calm things down by modifying our lifestyle: adapted care routine, sleep, tobacco, stress, or diet. * For example, you are 2,5 times more likely to suffer from acne if you abuse sugar daily (according to a CSA Health survey)! All foods with a high glycemic index (therefore, which increase the level of glucose in the blood) promote the secretion of sebum and worsen acne. We are talking about sweets and chocolate, but also industrial and processed products, cereals (white bread, sweet cereals for breakfast, etc.), starchy foods such as white rice (it is however possible to lower its glycemic index by cooking longer), fries or dairy products (especially cow's milk).

Fun fact: some populations are less affected by acne. For example in Papua New Guinea, South America or Alaska, where the American author of a survey, Loren Cordain, notes that this section of the more remote population - which feeds mainly on fruits, vegetables and fish - hardly knows acne! The fault, according to him, to refined products (too) quickly digested by the body, which causes a significant insulin secretion. And this hormone (linked to the assimilation of carbohydrates) would increase the release of androgens, the steroid hormones (like testosterone) which boost the production of sebum.

In short: cereals, sugar, dairy or processed products, we eat them sparingly.

Anti-acne foods

Eating well is the key. The idea is not to fall into orthorexia (the obsession with “healthy eating”) but to favor certain foods. Which ?

1. Foods rich in omega-3 fatty acids : small oily fish such as sardines, mackerel or herring, salmon, tuna, walnuts, linseed oils and seeds, chia seeds, and hemp seeds!

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Rich in omega-3s and amino acids, they promote muscle building and repair. Its essential fatty acids affect the quality of the skin, stress and hormonal balance.

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Rich in omega-3s and amino acids, they promote muscle building and repair. Its essential fatty acids affect the quality of the skin, stress and hormonal balance.

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Dietary, this flour offers a large amount of omega-3 and omega-6, as well as minerals (calcium, magnesium, potassium, phosphorus). It is also rich in antioxidants, especially vitamins E and C… and gluten-free!

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Our hemp seeds are crushed and defatted to retain only the proteins. It is a complete vegetable protein that contains all the essential amino acids for your well-being and muscle mass gain.

2. Foods rich in antioxidants : fruits (small fruits such as raspberries, blackberries, cranberries, red grapes, cherries ...), vegetables (especially beets, broccoli, spinach, dried beans, artichoke, potato gentle, red peppers, red beans ...), grains (prefer whole grains) and legumes.

3. Foods rich in zinc : a powerful anti-inflammatory facilitator of healing, found in meat (especially veal and beef), seafood (the oyster platter of the holidays = the best anti-acne ally), powder of cocoa or nuts ...

An anti-acne recipe idea? This month, Fanny, the chef expert in vegetal and living cuisine, has concocted a special anti-acne bowl. Rich in vegetables and oily fish - and easy to make for a quick lunch!

To understand your acne in order to better fight it is to experiment. At HO KARAN, we are convinced that beauty is lived in & out. Opt for an adapted skincare routine (especially the imperfections routine), improve your lifestyle, live peacefully (for that, we help you with our podcast on stress and our anti-stress massages with CBD at No Stress Studio) and above all do you accept - go in search of a healthy and not perfect skin, like Laure our founder who tells here all his experiments following the discovery of PCOS.


Discover our anti-blemish range, for healthy and soothed skin!

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