“Arey yaar, yeh acne ja hi nahi raha!” Suffering from stubborn acne and pimples that refuse to let you go? You’re not alone. Acne appears due to various factors, one of the major reasons being your diet – the foods that you eat and don’t.
In this article, we’ll look at how acne develops as well as the list of foods to reduce acne and foods to include in your daily diet.
Why Does Acne Develop?
It is important that you know a little bit about the skin for you to understand how acne develops.
- The surface of the skin has pores that are connected to oil glands, known as sebaceous glands, located beneath the skin.
- The oil glands make an oily liquid, referred to as sebum, which is sent up to the skin’s surface through a thin channel called a follicle.
- This sebum removes dead skin cells by carrying them to the surface of the skin through the follicles. A thin strand of hair also grows up through the follicle.
- Acne develops when the skin’s pores get clogged with dead skin cells, excess sebum, and sometimes bacteria.
Types Of Acne
There are primarily 2 types of acne, which are as below:
- Whitehead: This is a clogged pore that sticks out of the skin. They look like hard, white bumps and are known as pimples.
- Blackhead: Here, the clogged pores stay open and appear as small, dark spots on the surface of the skin.
Other types of acne are known as pustules and papules.
6 Foods To Prevent Acne – Diet For Acne Prone Skin
Here’s looking at the diet for acne-prone skin that you must follow to keep acne in check.
1. Low-Glycemic Diets
This is one of the best foods for acne-prone skin. Research indicates that a low-glycemic diet, that is, foods low in simple sugars can prevent and treat acne. Studies have also found that having a low-glycemic and high-protein diet for several weeks improved acne conditions. However, more research needs to be conducted to prove these findings.
2. Zinc-Rich Foods
One of the foods that reduce sebum production, zinc is a mineral that is essential for the development of the skin and also for regulating hormone levels and metabolism. Research suggests that foods rich in zinc may be beneficial for not just treating but preventing acne too. Foods like pumpkin seeds, cashews, quinoa, pulses, and seafood like crab and oysters contain zinc.
3. Vitamin A & E
Studies have found that lack of or low levels of vitamins A and E most likely leads to the development of severe cases of acne. One of the foods that reduce sebum production, intake of sufficient quantities of these vitamins is known to control the severity of an acne condition. If your regular diet isn’t able to provide you with sufficient quantities of vitamins A and E, talk to your doctor about vitamin supplements to keep your acne condition in check. You need to talk to a doctor regarding supplements because excessive consumption of vitamin A can lead to toxicity.
4. Omega-3 Fatty Acids
Certain plants and animal sources like eggs and fish are enriched with the goodness of omega-3 fatty acids. Heart and skin-friendly nuts like walnuts and almonds are also rich in omega-3. Studies have shown that an increase in the consumption of omega-3 can reduce acne as it is one of the foods to reduce pimples. Apart, they are also believed to do wonders for mental health. Looking for food for acne-prone skin? Omega-3 is one food group that you must include in your daily diet.
5. Antioxidants
Antioxidant-rich fruits and veggies like spinach and berries and nuts like almonds and walnuts are known for neutralising damaging toxins in the body. When they are taken in combination with Omega-3 fatty acids, they are believed to control inflammation, thus, proving to be an effective remedy for acne. When you make a diet plan for acne-prone skin, don’t miss out on including lots of veggies and fruits that are rich in antioxidants.
6. Probiotics
Probiotics like yoghurt are one of the most effective foods for acne-prone skin. These are actually bacteria, referred to as good bacteria, that are known to have a positive effect on the gut. They may also control inflammation, helping in preventing acne.
4 Foods To Avoid To Prevent Acne & Treat It Too
1. Avoid Foods High In Glycemic Index
One of the most prominent foods that cause acne is the low-glycemic food group and processed foods like white bread, macaroni and cheese, and similar other foods come under this category. These foods raise blood sugar levels that trigger a cascading effect on inflammation. This causes the skin to become more oily and plug the pores, which results in an acne condition.
2. Milk
Milk, one of the foods bad for acne, has been found to trigger the release of insulin, which results in breakouts. And proteins, whey, and casein found in them are believed to be the cause behind it.
3. Milk Chocolate
Milk chocolate is believed to be closely associated with acne. However, studies are yet to focus on the component in milk chocolate that triggers acne – sugar, non-fat milk solids, milk fat, or cocoa.
4. Fried Foods
Unhealthy saturated and trans fats that are an integral part of fried foods and processed baked goods are known to cause acne. The oil from the foods you consume gets transferred into your skin, which then clogs pores and results in an acne condition.
6 Skin Care Do’s & Don’ts To Prevent Acne
- Use a face wash twice a day to keep your face clean and devoid of dirt and pollutants.
- Use a non-comedogenic (anti-acne) moisturiser meant for your skin type.
- Keep your hands off your face.
- Watch out for what you’re applying to your hair as your hair care product may get transferred to your face as well.
- Avoid stepping out into the sun.
- Hydrate yourself at regular intervals to flush toxins out of your body.
- Exercise regularly to flush the toxins out of your pores.
One of the reasons behind acne is an unhealthy diet. The above-mentioned foods will give you the cue about foods to reduce pimples and what to avoid to not just treat but also prevent an acne breakout. Follow them and see how they work wonders for you.
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