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Omegas, Leafy Greens, & Acne

Omegas, Leafy Greens, & Acne

Acne is a nightmare. Whether it hits you as a teenager or an adult, it can be devastating for your confidence. There are so many products and old wives’ tales floating around about acne that it can be hard to know what to try. So, why not take some cues from the parts of the world where acne is not a common problem?

In places with certain types of diet, acne is a much rarer condition. The diet in question has the right balance of Omegas 3 and 6 and consists of a higher level of leafy greens than typically found in a Western diet.

What Causes Acne?

Acne starts when a hair follicle becomes blocked. The blockages are generally caused by an oil our body produces called sebum. Sebum keeps our skin and hair hydrated and healthy. But, if your body begins to produce too much sebum, it can cause problems. There are a number of reasons why your body might start to produce too much sebum—some examples of why include, increases in testosterone due to age, some medications, or smoking.

Once blocked, follicles become inflamed. In cases of moderate or severe acne, this inflammation is excessive. It turns what would be a small spot, into a much larger problem. If normally harmless bacteria gets involved, then your immune system can go into overdrive and cause even more redness and swelling.

How Can Omegas Help With Acne?

Omegas play a lot of important roles in our bodies. They are, after all, essential fatty acids. However, if you have the wrong balance of omegas 3 and 6, it can send the message to your body that all is not well. It can lead to inflammation as the body’s way of protecting its self.

To send the opposite message it is important to have more omega 3 than 6 in your diet. This can actively reduce inflammation all around the body. One of the effects of this is that it can significantly reduce the redness and inflammation that occurs with acne.

Omegas can moderate the amount of testosterone that our bodies produce. They don’t stop it, because we need it, but they can just reduce any overproduction. This can reduce the production of sebum which can, in turn, reduce the occurrence of spots and acne.

Omegas can help to reduce the scarring that can result from acne. Both omegas 3 and 6 are key components of skin cell walls. They are vital in rebuilding and repairing damage to the skin. Making sure your body has an adequate supply of these nutrients can help your skin to recover from the effects of acne.

How Do Leafy Greens Help With Acne?

Leafy greens contain high levels of zinc. Zinc is an essential mineral that supports your immune system by controlling inflammation responses. This means that increases in the levels of zinc in your diet can reduce the redness and inflammation of acne.

Research has also shown that zinc in your diet can reduce the production of sebum. So can help to prevent acne from flaring up in the first place.

Will It Work For Me? 

Let’s be honest; the only thing you probably care about is if these things will work for you. So, let’s get down to brass tacks. There is no guarantee. Adding omegas and zinc to your diet might not help your acne. Everyone reacts differently. For some people, it makes a massive difference. There are individuals who have gone from having severe acne to only having mild symptoms, just by adding these nutrients to their diet.

For others, there has been only small or even no improvements. But, you don’t really have anything to lose by trying. These are natural and healthy options. They are certainly worth trying before you start exploring medications.

A Painless Way to Try Them

So how can you try to increase your intakes of omegas and zinc? You can get them from your diet by eating more of the following foods.


  • Oily fish
  • Nuts
  • Seeds especially flax, pumpkin and chia
  • Flaxseed oil
  • Olive oil 
  • Avocados


  • Whole grains
  • Milk
  • Red meat
  • Beans

Another way to get these nutrients into your diet, painlessly, is to try using supplements that can be added to other foods, or drinks. Smoothies especially are great for adding supplements to. For omegas in the right ratio of 3:6, you can try Udo’s Oil. There are high levels of zinc in Udo’s Choice Beyond Greens. Adding a nutritiously boosted smoothie to your daily diet can be an easy and tasty way to try these natural supplements, and see if they’ll work for you.

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