Get Clear Skin With an Anti-Acne Diet
Waking up with blackheads, whiteheads, or pimples can dampen your day, especially if the problem recurs. Even with effective acne treatment, sometimes, you cannot eliminate pimples. Research suggests that your diet can contribute to acne formation. While it is unclear exactly which foods cause pimple breakouts, some foods are known to accelerate the problem. Diets with dairy, processed foods, and sugar can promote acne. Luckily, you can find healthy food types that can improve your skin and reduce acne. Here are some foods that should be part of your anti acne diet:
Low Glycemic Index Foods
Studies show that food items with a high glycemic index are linked to acne formation. The refined carbs and sugars increase blood sugar levels rapidly, which has adverse effects on the body. The sudden spike in sugar levels enhances skin oil production and inflammation, setting the stage for pimple formation. Therefore, it is best to avoid refined carbohydrates and switch to foods with high fiber.
A low glycemic index diet regulates the blood sugar levels and reduces the free androgen index. Androgen is a hormone responsible for acne, and minimizing its production limits the severity of pimple problems. Food items with a low glycemic index include oat bran, whole wheat, brown rice, peanuts, nuts, and raisins.
Eat Healthy Fats
Pimples are inflammations, which mean any food that promotes swelling will only exacerbate the problem. The good news is that eating an anti-inflammatory diet can calm the breakout of acne.
Increasing the intake of omega-3 fatty acids and healthy fats will contribute to clear skin. Fish like salmon, herring, and sardines are high in omega-3, which is good for your skin. You can also get healthy fats in walnuts, cod liver oil, chia seeds, and soybeans. Limit the intake of artificial trans fats and saturated fats. They trigger inflammations and increase the appearance of wrinkles and pimples.
Oxidative stress is a significant contributor to acne problems. The body has an antioxidant defense mechanism that maintains the redox balance. However, sometimes the high levels of Reactive Oxygen Species (ROS) paired with low antioxidants lead to oxidative stress.
Luckily, you can minimize free radicals by increasing antioxidants to your diet. Brightly colored fruits and vegetables like carrots, tomatoes, berries, and raisins are fantastic sources of antioxidants. They get rid of free radicals in the body, keeping your skin glowing and acne-free.
Increase Your Zinc Intake
Minerals are vital for the proper functioning and development of the skin. A micronutrient like zinc boosts the health of your skin and has anti-inflammatory properties. Research has found that people with low levels of zinc in their bodies experience more frequent acne problems.
Apart from trying acne treatment options, increase zinc in your diet, or take supplements. Foods that contain zinc include spinach, pumpkin seeds, chickpeas, lamb, mushrooms, chicken, and yogurt.
Take Lots of Vitamins
Vitamins, especially A, D, and E, are effective in treating acne. Vitamin A, when applied on pimples, blackheads, or whiteheads, reduces inflammation. Studies reveal that people with frequent acne breakouts have lower levels of certain vitamins in their bodies, and increasing the vitamins or taking supplements gives them healthier skin.
Vitamins prevent the formation of comedones and inhibit the growth of acne-forming bacteria. You can boost vitamins A, D, E in your diet by eating carrots, whole milk, tuna, salmon, egg yolk, mushrooms, and fruits.
Add Probiotics to Your Diet
Probiotics like kefir and yogurt contain beneficial bacteria that have a positive effect on your gut health. They balance out the harmful bacteria and can inhibit inflammation and acne.
While yogurt is from a dairy product, which often exacerbates acne, the introduction of bacteria during the fermentation process lowers the level of acne growth factor found in milk. The beneficial bacteria should be in your anti-acne diet.
Apart from addressing your acne triggers, you should provide your skin with the necessary nutrients to fight pimples. While acne may not vanish immediately with dietary changes, it will reduce the severity of the symptoms and allow you to enjoy clear skin.