Foods That Can Improve Your Acne
Acne is a skin condition in which hair follicles, usually on your face, neck, chest, back, or chin become blocked. Several factors contribute to the development of acne. The factors include sebum and keratin production, hormones, genetics, acne-causing bacteria, inflammation, and blocked pores.
There have been a lot of controversies about foods that cause acne, but recent studies show that diet plays a significant role when it comes to acne development. This article gives you some of the food that you should take to improve your acne.
Omega 3-Fatty Acids
Omega-3 fatty acids are anti-inflammatory, while omega-6 fatty acids are pro-inflammatory. You should eat the right balance of omega 6 to omega 3 fatty acids for a healthy lifestyle. Foods with omega-3 fatty acids are known to make the skin glow. These foods also reduce inflammation, meaning any blemish that you have may not be quite so red. Foods rich in omega-3 fatty acids include salmon, walnuts, and flax acids.
Various studies show that following a low-glycemic diet can prevent and improve acne as well. Additionally, another study done in Korea found that following a low-glycemic diet for ten weeks can improve your acne significantly.
Certain food plants contain compounds known as antioxidants. Antioxidants have shown to help prevent diseases. They can also help to prevent acne. One of the most powerful antioxidants when it comes to acne is resveratrol. It has the ability to prevent the overgrowth of the bacteria that causes acne [Propionibacterium acnes]. Resveratrol is plentiful in cranberries, peanuts, blueberries, red wine, and pistachios. Barberries are one of the dried fruits that are rich in antioxidants. They have also shown to be effective when it comes to acne treatment.
Eating foods rich in zinc may help prevent and treat acne. Zinc is a dietary mineral essential for skin development as well as controlling metabolism and hormone levels. Research has shown that a low level of zinc is associated with more severe acne cases. Increasing the amount of zinc in your diet to 40 mg per day can help improve your acne.
Foods that are rich in zinc include beef, pumpkin seeds, lentils, cashew nuts, turkey, and seafood such as crab and oysters. Zinc is essential for your overall health, so even if you don’t experience acne, you should still add it to your diet.
Foods that have a high water content
This means that you should drink plenty of water. Keeping your body hydrated can be one of the best things you can do to improve your acne. Apart from drinking eight glasses of water per day, you should also eat foods that contain high water content such as watermelon and cucumbers. Eating parsley will also help to eliminate toxins from your system.
Foods to avoid
Certain foods can trigger acne development, and so you should avoid these foods. They include:
- Dairy products. There are still debate on dairy products and acne.
- Fast foods
- Refined grains and sugar