5 foods that help fight acne naturally

When it comes to skincare, what you put on your face is important — but what you put in your body matters just as much. In Ghana, we’re blessed with an abundance of fresh, natural ingredients that don’t just taste amazing, but also carry healing benefits for the skin.

If you’re tired of spending money on imported serums, toners and acne spot treatments, it might be time to turn to your own kitchen.

Here are five Ghanaian foods that help fight acne naturally, improve overall skin health, and deserve a permanent place on your plate.

Best Foods For Acne

1. Kontomire (Cocoyam Leaves)

Rich in: Vitamin A, iron, antioxidants

You’ve probably enjoyed kontomire in stews like palava sauce or eaten it with boiled yam and plantain. But did you know it’s also a powerful food for skin health?

Kontomire is packed with antioxidants, particularly vitamin A, which supports skin cell turnover — meaning it helps shed dead skin cells and reduce clogged pores. It also contains iron, which improves blood circulation and gives your skin a natural glow.

How to enjoy it: Pair it with boiled eggs or fish in a light palm oil stew for a balanced, acne-fighting meal.

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2. Tiger Nuts (Atadwe)

Rich in: Fibre, zinc, healthy fats, Vitamin E

Small but mighty, tiger nuts are one of Ghana’s most underrated skincare superfoods. They’re high in zinc — a mineral essential for controlling sebum (oil) production and reducing inflammation, both of which are major acne triggers.

Tiger nuts also contain vitamin E and healthy fats, which help repair damaged skin, keep it moisturised from within, and prevent scarring.

How to enjoy it: Soak and chew them raw, or blend into a refreshing atadwe milk smoothie with dates and coconut.

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3. Tomatoes

Rich in: Lycopene, Vitamin C, beta-carotene

Tomatoes are a staple in Ghanaian stews, jollof rice, and salads — and they’re loaded with skin-loving benefits. The lycopene in tomatoes is a powerful antioxidant that helps reduce inflammation and protect skin from environmental stress (like sun exposure and pollution).

Vitamin C boosts collagen production, which is essential for healing acne scars, while beta-carotene helps reduce redness and sensitivity.

How to enjoy it: Fresh tomato stew, light soup, or even sliced raw into your meals for a glow-up from the inside out.

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4. Avocado (Pears)

Rich in: Healthy fats, Vitamin E, Vitamin C

Locally grown avocados are one of the best foods for achieving soft, blemish-free skin. They're full of monounsaturated fats, which help lock in moisture and keep your skin barrier healthy. They also contain vitamin E — an antioxidant that helps prevent acne scars — and vitamin C, which brightens the complexion.

Plus, the creamy texture of avocados makes them easy to incorporate into both meals and DIY face masks.

How to enjoy it: Slice them onto bread, blend into smoothies, or eat them plain with a sprinkle of salt and pepper.

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Bonus Tips for Clear Skin

• Hydrate often: Drink water and try infused sobolo or coconut water. Your skin loves hydration from within.

• Limit deep-fried foods: Excess oil in the diet can trigger excess oil on the skin.

• Be gentle with your skin: Natural doesn’t always mean rough — avoid over-scrubbing or using harsh treatments.

Clear skin is not just about what you apply — it’s about what you consume daily. The good news is, Ghanaian food culture is rich in skin-healing ingredients that are both delicious and affordable. With a balanced diet, plenty of water, and a consistent routine, your glow-up can start from the inside out.

Because sometimes, the real skincare routine starts in your kitchen.