8 Skin-Friendly Anti-Acne Foods
Every day, our skin has to deal with pollution, dullness, acne, inflammation, allergies, blackheads, whiteheads, and other issues. A common question that arises everytime we look in the mirror is how to get rid of these stubborn skin disorders. External treatments are widely available in beauty salons, but these cosmetics cannot perform miracles on their own. To have clear, acne-free skin, you must cleanse your system and nourish it with nutrients.
Acne is the most common skin problem in the United States, affecting as many as 50 million people each year. It usually starts throughout puberty and is most common between the ages of 12 and 24.
Acne can create greasy skin as well as a variety of lesions, such as pimples. Symptoms can range from moderate to severe, and they can have a negative impact on one’s quality of life.
While there is no cure for acne at this time, there are a number of effective treatments available, including prescription drugs as well as over-the-counter gels and creams. Changes in one’s lifestyle might also assist to alleviate symptoms and avoid breakouts.
The impact of diet is a topic of heated controversy in the medical community. While many specialists formerly believed that nutrition had little bearing on the development of acne, recent research suggests otherwise.
In this post, we’ll look at the impact of food on the skin and see which foods can cause or prevent acne outbreaks. We also go through some standard acne treatment advice.
What effect does nutrition have on the skin?
Diet is one factor that might influence your skin. Some foods spike blood sugar levels faster than others.
When your blood sugar levels rise quickly, your body releases the hormone insulin. Excess insulin in the bloodstream might cause your oil glands to create more oil, raising your acne risk.
Some foods that cause insulin rises include:
- white rice
- white bread
These foods are classified as “high-glycemic” carbs because of their insulin-producing properties. This indicates that they are composed up of simple sugars.
According to a research published in the Journal of Clinical and Aesthetic DermatologyTrusted Source, chocolate can exacerbate acne, although it doesn’t seem to effect everyone.
Other academics have looked into the link between acne and the so-called “Western diet” or “normal American diet.” This type of diet is largely based on:
- carbs with a high glycemic index
- saturated fats in dairy
- trans fatty acids
These meals, according to study published in the Journal of Clinical, Cosmetic, and Investigational Dermatology, stimulate the synthesis of hormones that induce oil glands to produce and secrete excess oil.
They also discovered that a Western diet is connected to increased inflammation, which can lead to acne issues.
If you have a gastrointestinal ailment or a nutrient deficiency in your blood, your skin will become acne-prone and dull almost immediately. To achieve clear, beautiful skin, eat the skin-friendly super foods listed below and drink lots of water on a daily basis.
1. Red grapes
Red grapes are high in antioxidants, which help to fight free radicals and so protect the skin. Consuming red grapes with seeds can aid to delay the onset of aging symptoms. Antioxidants are also known to reduce skin inflammation, making them useful for reducing the redness and swelling associated with acne.
2. Pumpkin seeds
To reap the miraculous benefits of these potent super foods, include pumpkin seeds in your diet. These are abundant in vitamin E and zinc, both of which are important for skin health. They help to prevent pimples and treat cystic acne and blemishes. Omega 3 and omega 6 fatty acids are abundant in them. Toss a few of these tasty and healthy seeds into your fruit or veggie salads.
Consuming zinc-rich foods may also help to prevent and treat acne, according to research. Zinc is found in the following foods:
- pumpkin seeds
- seafoods like oysters and crab
Researchers looked at the association between zinc levels in the blood and the severity of acne in one study published in the BioMed Research International JournalTrusted Source. Zinc is an essential dietary mineral for skin development, metabolism, and hormone balance.
Zinc deficiency was associated with more severe acne instances, according to the study. To treat those with severe cases of acne, they recommend increasing the quantity of zinc in their diet to 40 milligrams per day. Even persons without acne, according to research, need the same quantity of zinc.
4. Fish and Eggs: Antioxidants and omega-3 fatty acids
Omega-3 fatty acids are found in a variety of plants as well as animal protein sources including fish and eggs. Antioxidants are substances that protect the body from harmful poisons. Omega-3 fatty acids and antioxidants have been shown to decrease inflammation when taken together.
Numerous studies have found a link between increased omega-3 and antioxidant diet and a reduction in acne.
People who took a daily omega-3 and antioxidant supplement were able to minimize acne and enhance their mental health, according to a study published in the Lipids in Health and Disease Trusted Source journal.
Because acne is commonly associated with emotional distress, omega-3 and antioxidant supplementation may be useful to acne sufferers.
5. A and E vitamins
Low levels of vitamins A and E appear to be connected to severe cases of acne, according to a study published in the Journal of Cutaneous and Ocular Toxicology Trusted Source.
People with acne may be able to reduce the severity of their acne by increasing their intake of foods containing these vitamins, according to the researchers. Before taking vitamin A pills, see your doctor. Toxic levels of vitamin A can harm your major organs permanently.
Dark berries, such as blueberries and blackberries, are known to be antioxidant powerhouses. Antioxidants help to keep your skin young for a long period by reducing oxidative stress. Berries, in general, are known to be high in vitamins and minerals, which aid in the body’s overall metabolism. Because they have a low glycemic index, they help to keep blood sugar levels in balance.
This purple-colored vegetable is high in vitamins A and E, as well as other key elements such as potassium, sodium, calcium, and magnesium, all of which are beneficial to your skin’s health. Beetroot is a detoxifying food that aids in the removal of harmful poisons from the body.
8. Eat nutrient-dense foods.
One of the best methods to naturally treat and prevent acne is to eat a nutrient-dense, anti-inflammatory diet. Because acne is caused by inflammation, it’s critical to eat foods that minimize inflammation (22Trusted Source).
By choosing anti-inflammatory omega-3 fat sources like fatty fish and chia seeds over potentially inflammatory omega-6 fat sources like canola and soybean oils, acne symptoms may be reduced (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
Another strategy to minimize acne symptoms and reduce inflammation is to eat a plate full of colorful vegetables and fruits. These meals provide your body with anti-inflammatory antioxidants and other important skin-supporting nutrients like vitamin C. (27Trusted Source).
Because acne is connected to high-processed-food Western diets, choosing whole foods and restricting or avoiding highly refined goods is critical when trying to treat acne through diet (14Trusted Source).