Monday, February 17, 2020
It’s impossible to deny the truth behind this old but wise statement by the Father of Modern Medicine, Hippocrates. When it comes to acne, your diet has a massive impact on its occurrence. And while you cannot just make it vanish with your nutritional intake, you can certainly influence it. Depending on your intake of nutrition, the severity of acne might reduce or get worse. Wondering how? Read on to know all about acne diet.
What Causes Acne?
If you are thinking that not taking proper care of your face gave you that ugly acne, dump that thought. Because your hormones influence the occurrence of acne. They make your skin produce more oil. And when a layer of dead skin cells accumulates on the pores, you get acne.
For a few people, acne diminishes with age, and for some, it gets severe, and this is due to the function of your immune system and other genetic factors.
Now, let’s see how you can control your acne breakouts with an anti-acne diet.
1. Chocolate And Acne
What Does Research Say?
A 2013 study found that chocolate could increase the severity of acne. Another study conducted in 2014 suggested that cocoa consumption could increase the acne symptoms. However, the evidence proving chocolate’s involvement in aggravating acne is very limited.
And it’s more likely that the sugar and other ingredients in the chocolate are to be blamed for your breakouts. If you are in a dilemma whether to eat chocolate or not, opt for dark chocolate and check the sugar and other carbohydrate content before consuming it.
2. Antioxidant-rich Foods
What Does Research Say?
Oxidative stress is one of the main reasons for acne. Your body has an antioxidant defense system, such as catalase (CAT) and the enzyme superoxide dismutase (SOD) that regulates the production of reactive oxygen species (ROS), thus maintaining the redox balance of the cells. High levels of ROS and low levels of antioxidants causes oxidative stress. So, consume foods that are rich in antioxidants to avoid acne.
Food Items High In Antioxidants:
- Dark chocolate
- Berries (cranberry, mulberry, goji berry, blackberry, and wild blueberry)
- Pecan nuts
- Kidney beans
- Cilantro
- Artichokes (boiled ones)
- Raisins
- Green tea
- Broccoli
- Tomatoes
3. Controlled Or No Dairy Intake
What Does Research Say?
Researchers suggest that dairy products can aggravate your acne. Why? It’s because the dairy cows are often given hormone injections to increase their milk production. And when you consume the milk or dairy products made from it, it causes hormonal imbalance in your body, which triggers acne.
Moreover, cow milk is intended for the calves to help them grow, and it is loaded with hormones and other steroids that are certainly not suitable for acne.
Milk Alternatives To Try To Avoid Acne:
- Rice milk
- Soy milk
- Almond milk
- Coconut milk
- Tiger nut milk
- Macadamia milk
4. Omega-3 Fatty Acids
What Does Research Say?
These fatty acids are mostly found in protein sources, such as eggs, fish, and a few plant sources. A study published in Lipids in Health and Disease reveals that omega-3 fatty acids are anti-inflammatory, and those who included omega-3s in their diet experienced reduced levels of acne severity.
Food Items High In Omega-3 Fatty Acids:
- Fish such as mackerel, herring, sardine, and salmon
- Cod liver oil
- Oyster
- Caviar
- Flaxseeds
- Walnuts
- Chia seeds
- Soybeans
- Grass-fed dairy products and meat
5. Other Supplements To Clear Up Acne
- Selenium: A study published in Advances in Dermatology and Allergology states that people suffering from acne vulgaris have low levels of selenium in their body. So, to boost your selenium levels, you can take supplements.
- Vitamin C: This antioxidant is a savior for your skin. It not only boosts cell regeneration but also clears acne and minimizes breakouts.
- Vitamin B3 Or Niacin: This essential vitamin is very efficient in treating acne.
So, you now have a research-backed diet to get rid of acne. I hope you find this list helpful. And in case you have any doubts, drop a comment below.
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