What kind of foods help reduce acne
foods that reduce acne:
- Omega-3 and Omega-6 fatty acids: these are very healthy fats found abundantly in fish, like salmon, as well as walnuts, many types of bean, and flaxseed. These fatty acids have anti-inflammatory properties which help prevent inflammation that causes your skin to react by clogging pores leading to acne.
- Vitamin A: this vitamin is essential in combating acne and having good skin health. It’s a major component to lots of serious acne medications (such as Isotretinoin - brand name Accutane/Roaccutane so don’t take vitamin A supplements if you’re on Accutane, since it can cause toxicity). A good source of vitamin A are: sweet potatoes, carrots, dark leafy greens (e.g. kale). Cod liver oil is an amazing source of not only vitamin A, but also vitamin D and omega-3 fatty acids!
- Zinc-rich foods: I wouldn’t take this as a supplement because you can easily overdose and cause toxicity, but incorporating zinc rich foods into your diet can definitely help with acne. You’ll mostly find these in nuts like cashews, oysters (and seafood in general), spinach, and pumpkin seeds to name a few.
- Switch to whole grains/low GI carbs: whole grains are lower on the glycemic index which means it’s a type of carb that doesn’t spike your blood sugar levels as much as other carbs which are higher on the GI. However, you should be aware that some whole grain breads are high on the GI. Keep a look out for that too. When foods cause your blood sugar levels to increase rapidly, the hormone insulin is secreted into your blood. Insulin is linked to the growth of pore-clogging cells, as well as increasing oil production in your skin cells - which is not good at all!
- Vitamin C rich foods: like avocado, strawberries, and citrus fruit all have very beneficial anti-inflammatory properties due to their vitamin C content.
- Vitamin E rich foods: like dark leafy greens, almonds, sunflower seeds, avocado (again!), olive oil, and broccoli, to name a few.
- Green tea: green tea on it’s own won’t help if the rest of your diet is full of dairy and saturated fats, but it has an antioxidant called epigallocatechin-3-gallate, which has many functions, some of which are:
- lowering androgen hormone (IGF-1 hormone) levels which are major factors towards acne production.
- kills certain bacteria which are culprits when it comes to acne production.
- lowers your fasting blood sugar, which as I stated before, if rapidly increases, it causes an increase in insulin levels in the bloodstream which can be a factor towards acne production.
Hope this helps you with your diet! Don’t forget to stay hydrated as well!
- Aly 🌬💕