Acne is a skin disease connected to the oil glands at the base of hair follicles. Usually, it occurs during puberty. But not exclusively. Some people struggle with this unpleasant disease even after their 30’s. You should eat foods that fight acne!
Acne can be influenced by the menstrual cycle, anxiety, stress, too hot and humid climate, inappropriate makeup, pimple squeezing and… food.
Review of 50 years of clinical studies indicates there is a link between diet and acne, according to Dailymail.co.uk. The research found that eating foods with a high glycemic index, dairy foods and drinking milk not only make acne worse but in some cases trigger it, too. Some examples include iodized salt, shrimp, refined foods like sugary foods, French fries, white bread, cow’s milk, and pizza. And the list may go on.
5 Foods that fight acne
Fortunately, there are also foods that fight acne. Some healthy foods can keep hormones in balance and fight inflammation.
1. Fruit and vegetables
Some scientists looked at the diets of teens who lived in areas where none of them had acne – Kitava Islands of New Guinea and the Ache region of Paraguay. They found that the teens’ diet was rich in fruit and vegetables like yams and greens and low in refined foods. When people from a similar gene pool started to eat refined foods, they began to experience acne, according to Besthealthmag.ca.
U.S. Food and Drug Administration recommend us to eat at least 4.5 cups of fruits and vegetables a day, including a variety of dark-green, red, and orange vegetables, beans, and peas.
2. Foods rich in vitamin E
Try to eat as often as you can almonds, hazelnuts, avocado, eggs, leafy green vegetables, and other foods rich in vitamin E. This vitamin is an antioxidant that helps skin heal from damage and scarring caused by acne. The recommended daily intake of vitamin E is 15 milligrams. You should know that vitamin E is fat soluble. That means it is better to eat it along with foods that contain a little fat. Meanwhile, limit processed foods, of course.
3. Foods rich in omega-3 fatty acids
Salmon and other fish types, ground flaxseeds, chia seeds, and walnuts are foods that fight acne thanks to omega-3 fatty acids. These foods can reduce inflammation and acne breakouts.
If you have acne, you should try to eat at least two servings of fatty fish per week. If you are a salad fan, sprinkle ground flaxseeds and walnuts over your vegetables. You can also use flaxseed oil when you’re cooking.
4. Foods rich in zinc
It seems that foods that contain zinc fight acne and heal breakouts. You can include oysters, beef, lamb, spinach, pumpkin, beans, poultry, pork, and mushrooms to your meals. One cup of grated dark chocolate provides 85% of your daily zinc intake.
The recommended amount of zinc for men is 11 milligrams. For women, it’s 8 milligrams. Vegetarians who avoid animal products altogether should consider consulting a nutritionist for advice on zinc intake.
5. Brazil nuts
Brazil nuts also fight acne, because they are rich in selenium, an antioxidant that alleviates acne, probably by protecting cells from inflammatory damage and preserving skin’s elasticity. Foods rich in selenium, such as Brazil nuts, meat, fish, poultry, onion, garlic, and whole grains should be eaten with foods containing vitamins E and A. You can mix Brazil nuts with some almonds and some red bell pepper in your salad.