Skin Care Diets

The 5 Best Foods For Oil-Free Skin

The 5 Best Foods For Oil-Free Skin
  • PublishedSeptember 2, 2022

What are the best best foods for oil-free skin. The oilier your skin, the more prone it is to pimples and acne. It’s just a natural side effect of having an excess of sebum, which is an oily substance produced by the sebaceous glands in our skin. Thankfully, some foods can reduce sebum production and help you achieve healthier-looking skin. If you have oily skin, it means you may have been unfortunate enough to inherit genes from your mother.

Unfortunately, this type of skin is common among most people from South East Asia, Africa, and India as well as those who live in humid climates like Singapore or Thailand. We cannot control our genetic makeup – but we can control how much oil our skin produces! An easy way to do so is by eating the right foods. That’s right; nutrition has a huge impact on how oily your skin gets! So what exactly are the best foods for oily skin? Keep reading to find out…

Best Foods for Oil-Free Skin

1) Oatmeal and oats

Oatmeal and oats are very high in fiber and contain antioxidants, which help to cleanse your skin. Oatmeal is also good for reducing the appearance of acne scars. Oatmeal and oats are also high in vitamin E, a fat-soluble vitamin that helps to nourish the skin and restore its natural oils. Since oily skin types tend to be deficient in vitamin E, this can be a huge help.

Best Foods for Oil-Free Skin
Oatmeal and oats

Oatmeal is one of the best foods for oily skin because it contains pectin. Pectin binds to oil and helps to remove excess oil from your skin. Oatmeal is an excellent source of minerals like zinc and manganese, which are beneficial to your skin and hair. Oatmeal can be consumed in many different ways: as a porridge, blended in smoothies, baked into cookies and other baked goods, or even in your favorite dessert recipe!

2) Lima beans

Lima beans are a fantastic source of protein and fiber, two nutrients that are important for healthy skin. Protein helps to build new skin cells, whilst fiber cleanses and removes impurities from the surface of your skin. Lima beans are considered to be the best foods for oil-free skin as they contain an amino acid called cysteine, which is known for reducing the amount of oil that is produced by the sebaceous glands. Lima beans are mild, flavorful beans that can be enjoyed in many different dishes. They are a great addition to salads, soups, and stews.

3) Beans and legumes

Beans and legumes
Beans and legumes

Image by Ariel Núñez Guzmán

Beans and legumes like chickpeas, lentils, and red beans are wonderfully nutritious foods that have been consumed in Asia for centuries. Beans are a great source of fiber, protein, zinc, and vitamin B6, all of which are beneficial for your skin. This is why they make excellent foods for oily skin. They are especially beneficial for those who are vegetarian or vegan. Beans taste great in salads, soups, and stews. You can even make them into patties, which is perfect for a quick, easy lunch or snack!

4) Salmon and other fatty fish

Salmon and other fatty fish varieties like herring, mackerel, and sardines are full of omega-3 fatty acids, which help to keep your skin hydrated and your sebaceous glands under control. Omega-3 fatty acids can also help fade scars from old breakouts. Fish is also a great source of vitamin D, which is important for your overall health.

Vitamin D is a key player in the production of collagen, the protein that keeps your skin looking young and firm. A deficiency in vitamin D can lead to dry and scaly skin, as well as an increased risk of infections and breakouts. Salmon is a great choice, as it is easy to prepare and can be enjoyed in many different ways. It can be baked, grilled, or even eaten raw as a sushi roll or nigiri.

5) Foods high in zinc

Foods high in zinc
Foods high in zinc

Zinc is an essential micronutrient that is very helpful for your skin. It is important for healthy wound healing, metabolizing proteins, and building new skin cells. Certain foods can be very high in zinc, such as almonds, cashews, pumpkin seeds, and walnuts. Oats, barley, and brown rice are also good sources of zinc. Zinc-rich foods are perfect for oily and acne-prone skin as they help to reduce the amount of sebum your skin produces and can even help to clear up your skin! Zinc-rich foods can be added to almost any meal. You can sprinkle a handful of pumpkin seeds over your breakfast oatmeal or add a handful of almonds to your salad.

Also Refer :- What Is Skin Care Diet


The oilier your skin, the more prone it is to pimples and acne. You can reduce sebum production by eating the right foods, which are high in fiber, protein, zinc, and vitamin B6. Oatmeal and oats are excellent sources of fiber and zinc, while beans and legumes are high in protein and zinc. Salmon and other fatty fish contain omega-3 fatty acids, which are helpful for dry and oily skin. Zinc-rich foods can be added to almost any meal.