Acne is a skin condition that causes different kinds of bumps to form on the surface of the skin. It can further lead to oily skin which may, in turn, lead to several types of bumps that include: whiteheads, blackheads, and pimples.
The major reason this happens is when the skin’s pores get clogged with dead skin and oil. These breakouts are a common condition that affects most adults. It often begins during puberty, and it is especially prevalent between the ages of 12 and 24. Symptoms may vary from mild to severe, but they can impact a person’s quality of life.
“You are what you eat”.
One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others. When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your risks of acne.
Several studies have suggested that a healthy diet can help prevent as well as treat acne. A diet filled with nutrients like complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants, is known to lower levels of acne.
Here is a list of foods you need to include in your daily diet:
Brown rice: This is a rich source of vitamin B, protein, magnesium, and several antioxidants. For acne, vitamin B acts as our skin’s stress fighter, which will help regulate hormone levels and prevent the likelihood of breakouts.
Fish: Known to be a good source of omega-3 and 6-fatty acids, fish is excellent for acne-prone skin. These acids reduce inflammation in the skin. Sardine and salmon are good for the skin.
Garlic: Garlic is another superfood that helps fight inflammation. Garlic is full of a naturally occurring chemical called allicin, which kills off harmful bacteria and viruses that your body might be fighting, so it’s proven to be good for reducing inflammation in acne.
Broccoli: It is the perfect skin-clearing food. Broccoli contains vitamins A, B complex, C, E, and K. These antioxidants fight radical damage and make your skin glow.
Nuts: Deficiencies in minerals, such as zinc and selenium, have been linked to acne. Most nuts contain selenium, vitamin E, copper, magnesium, manganese, potassium, calcium, and iron, which are essential for healthy skin.
Along with fish like mackerel, salmon, it is also important to include foods rich in omega-3 fatty acids like:
Soybeans
Spinach and kale
Flaxseeds and mustard seeds
In addition, it is advisable to keep a food diary to make sure you do not consume anything that does not go well with your body. It is important to identify foods that trigger or worsen acne breakouts. Log every meal and snack and record the type and severity of acne symptoms that develop each day.
Here are some general tips to take care of acne:
Washing the skin and face twice a day (especially after playing a sport or exercising)
Use gentle oil-free skin care products and cosmetics (under doctor’s recommendation)
Avoid picking, touching, or scratching the pimples
Stay in and avoid direct long sun exposures
Meditate and keep stress at bay
In conclusion, the best diet advice in dealing with acne appears to be eating a wholesome, balanced diet rich in fresh fruits and vegetables, healthy protein sources, and whole grains.
