More and more we read that common everyday foods can make a big or small difference in our health. Your diet may impact your cardiovascular system, your skin or whether you come down with the cold you were exposed to by others.

Acne is a skin condition resulting in blackheads created by clogged pores from excess oil production. The sebaceous glands ensures the proper lubrication of the skin to aid in the removal of dead skin cells. A recent Acne Resource Organization (“the ARO”) report claims that diet may play an important role in the cause of acne. The ARO and the Nutritional Supplements Center suggest that chemicals released during the breakdown of certain foods may cause breakouts. However, eating a variety of skin-friendly fruits and vegetables may reduce the appearance of blackheads and blemishes as well. So which fruits and vegetables should you eat?

The recommend fruits and vegetables that contain Vitamin E. These include blackberries, grapes, lettuce, parsnip, avocado and sweet potatoes.

Avocados, for example, are high in vitamin E, which is thought to beneficial to the skin. This antioxidant prevents free-radical damage during the deterioration process of  skin cells. They further state that vitamin E regulates the levels of retinol present in the body, which is essential for healthy skin. It is known that avocados contain fat, but it is considered “good fat”. That being said, they suggest that you eat no more than 1/4 an avocado a day as part of your healthy diet.

Another source, Acne Talks, suggests that the acidity of fruits and vegetables can effectively eliminate blackheads. And a Good Housekeeping post online reported that fruits and vegetables may reduce wrinkles due to their antioxidant content. They go on to suggest a diet rich in fruits and vegetables can help maintain optimal skin health, particularly by controlling blackheads and wrinkles.

We know that different fruits and vegetables contain varying properties. We also know that whole fruits and vegetables contain thousands of phytonutrients that work together better than the individual isolated vitamins do alone. So it is equally important that we consume a rainbow of fruits and vegetables in their whole form. This is one of the significant challenges until now. Whole food supplements backed by scientific research now exists.

It is widely understood that Vitamin C promotes collagen production, improves the absorption of iron and accelerates the healing process. This leads to the reduced the appearance of aging and blackheads associated with acne in the skin. Fruits and vegetables such as kiwi, lemon, raspberry, broccoli, grapefruit, guava, cabbage, tangerine and parsley are effective in promoting skin health.

Here is simple tip. Consider adding a slice of fruit, maybe a lemon or orange to your water for optimal blackhead and wrinkle prevention. Of course, you cannot go wrong hydrating your skin so be sure to get enough water each day as well.

Also reported by the Acne Resource Organization is that vitamin B-5 is particularly effective in reducing acne and maintaining healthy skin. They suggest that it helps to synthesize adrenal gland hormone levels that impact wound healing, your gastrointestinal tract and your metabolism. They further state a properly functioning digestion is crucial to healthy skin. Think about it, toxins accumulated and not flushed from the system are excreted through the skin’s surface. B complex vitamins include biotin, folic acid, niacin, pyrodoxine and riboflavin. Folic acid is reported to be essential in the proper growth and reproduction of red blood cells, and biotin aids in smoothing the skin and reducing blackheads. Supplementing your diet with green leafy vegetables such as kale and spinach helps to deliver B complex vitamins to the skin. Great, but how do you get enough kale or spinach into my system?

In “The World’s Best-Kept Beauty Secrets,” Diane Irons suggests that Malic Acid is highly effective in treating blackheads as well as wrinkles. She states that Malic Acid accelerates skin renewal while eliminating skin cells. So where in the world do you find Malic Acid? As it turns out, cherries are known for having an high levels of  Malic Acid. She recommends you consider eating cherries to reduce or eliminate skin breakouts and aging.

It seems to come down to those antioxidants again. They reduce the instance of wrinkles by preventing epithelial cell damage. A recently publish research report confirmed this. The experts at the skin research center at the University of Witten/Herdecke in Germany conducted the research. Another study a the University of South Carolina recently published online at the Molecular Nutrition & Food Research journal, that “levels of  several important free radical-fighting antioxidants in the blood (as an indication of bioavailability) …helps rid the body of free radicals and levels of system inflammation.”

Whole fruits and vegetables, high in antioxidants, are highly effective at diminishing inflammation, “increased skin density and thickness”, therefore reduce general appearance of skin aging or blemishes. According to Reader’s Digest, fruits with the most antioxidants are strawberries, blueberries, prunes, raisins, blackberries, raspberries, oranges and broccoli rabe.

The scientific research is clear, if you want to feel better and look better, get that “healthy glow” the answer to be found in what you eat. What you may miss in meals is now available in whole food supplements.