While there is no evidence that certain foods cure acne, certain studies indicate that dietary factors may influence its severity and development.
Foods high in antioxidants and vitamins, such as omega-3 fatty acid, can reduce inflammation, improve the health of the skin, and even help to eliminate acne.
Diets high in sugar and refined carbohydrates can lead to an increase in insulin and insulin-like factor (IGF-1), both of which may contribute to inflammation, and also stimulate the production and clogging of pores, and acne.
It is best to be cautious about what you eat in order to eliminate acne from your body.
Today we will discuss the best foods to eat for acne. These are foods that you can include in your diet daily, which will improve skin texture and quality.
Top Healthiest Foods For Acne
1. Fruits and Vegetables
Acne-fighting foods include colorful fruits and vegetables. These foods are rich in antioxidants, minerals, and vitamins that promote overall health.
Fruits rich in antioxidants and anti-inflammatory compounds, such as peaches, cherries, nectarines and plums can be beneficial for acne.
Kiwis are rich in fiber, vitamins C , and vitamin E. They contribute to the health of your skin.
Peaches contain vitamins B-complex which may improve skin texture and tone. Nectarines are a good source of niacin and vitamin A.
Plums are high in fiber and low in sugar. They also contain antioxidants that help to prevent breakouts.
Cherries are a great choice for skin, thanks to their antioxidant content , and low glycemic indices.
In addition to fruits, some vegetables also contribute to a clearer complexion. Choose kale, leafy greens such as kale, chickpeas and mushrooms.
Red Peppers contain Vitamins A , which are essential for healthy skin. Kale, which is rich in vitamin B, can also promote clear and smooth skin.
Mushrooms are a good source of vitamin D .
Chickpeas contain Zinc and can be added to a hummus platter for a healthy snack.
2. Fatty Fish
Omega-3 fatty acid rich fatty fish is one the healthiest food. Fatty fish such as salmon, mackerel and sardines reduce inflammation and can be beneficial for skin conditions that are inflammatory, like acne.
In a 2012 and 2014 study, it was found that daily omega-3 and antioxidant supplements can reduce acne. More studies are required.
3. Nuts, seeds and other products
Almonds and walnuts are good sources of antioxidants and omega-3 fatty acid that can contribute to healthier skin.
Nuts and seeds such as pumpkin seeds and cashews contain zinc and anti-inflammatory properties which help to strengthen acne prone skin.
4. Green Tea
The green tea contains a lot of antioxidants. Catechins are particularly rich, and may be able to help acne-prone skin by reducing inflammation.
Green tea also contains a large amount of epigallocatechin galate (EGCG), a type of polyphenol which has been shown to be effective for treating conditions like acne and oily or greasy skin.
5. Probiotics
Probiotic foods can help to maintain a healthy gut microbial community, which in turn helps to improve skin health.
Pickle juice, fermented pickles, yogurt, curd or raw cheese, buttermilk, chhachh or pickle juice, or kombucha are the five best probiotics to treat acne. Take them in moderation as excessive consumption is harmful.
Whole Grains
Whole grains such as brown rice, whole wheat and quinoa have a lower Glycemic Index than grains.
Foods that have a lower glycemic-index help control blood sugar, possibly influencing acne.
7. Water
Adequate water is important for hydration. This helps your liver and kidneys to remove toxins which could otherwise cause acne and clog pores.
Sweating is another way the body expels toxins. Water helps to flush out toxins, and it keeps your skin hydrated.
8. Zinc-rich Foods
Researchers examined the relationship between the blood zinc level and the severity acne in a study published in the BioMed International Journal. Zinc is a crucial dietary mineral that plays an important role in the development of skin, metabolism and hormone regulation.
Findings revealed that low zinc levels are associated with a greater severity of acne. Researchers recommended that individuals with severe cases of acne could benefit from increasing their zinc intake.
Zinc-rich foods are lean meats and nuts. They also support the immune system and have anti-inflammatory qualities that help skin growth.
9. Dark Green Leafy Vegetables
Dark green and leafy veggies, like spinach, are some of the best foods to eat for acne . This is because they contain a high amount of antioxidants and essential nutrients that can help reduce inflammation, reduce production of sebum, and improve overall skin health.
10. Legumes
Low-glycemic beans such as chickpeas and kidney beans are linked to more stable blood sugar levels, and may also lead to fewer acne outbreaks.
Conclusion
These healthy foods for acne may be good but they must be consumed in moderation. A healthy diet alone is not enough to prevent acne. Acne prevention is a combination of healthy diets, exercise, proper hydration and personal hygiene.