Skin conditions are not uncommon these days, especially with changing lifestyles. One such condition that has affected a number of young adults is acne, which means the development of blemishes. Naturally, no one likes stains. It lowers confidence levels and turns social life into hell. But there’s not much you can do or can you?
What the research says: Research in the field of dermatology shows that skin conditions like acne may very well improve with “specific diets.” These diets are healthy, fresh and should be consumed regularly. In 2010, scientists conducted 27 tests, 21 observational and 6 clinical. These tests indicated that 50% of Acne situations improved with the consumption of a specific diet. A 2006 study showed that children in the age group of 15 to 25 years with mild acne admitted a dramatic change when consuming a healthy diet. Successive tests indicated the relation Acne & diet.
Acne and Diet
Population-based studies reveal that non-Western diets correlate with the absence of acne.
It was duly noted that Western diets were deficient in Omega-3 fatty acids, while non-Western foods, particularly in large parts of Asia and Oceania, were high in Omega-3 fatty acids.
Omega-6 fatty acids are known to promote pro-inflammatory mediators and are associated with the development of inflammatory acne. Diets containing Omega-3 drastically reduce inflammatory factors.
The result shows that a diet rich in fish and shellfish reduces acne to new levels. Also, carbohydrate intake and caloric restriction control the production of sebum in the body.
food to eat
Green Tea
Helps fight acne. After solid research, it was found that the application of EGCG (green tea antioxidant) reduces the sebaceous glands. EGCG also reduces sebum production. Drink plenty of green tea and apply cold tea bags to acne-prone areas.
Fruits vegetables
Our parents have always focused on eating fruits and vegetables; for a specific ‘reason’. They have multiple ‘benefits’. Fresh fruits and vegetables contain beta carotene which reduce skin oil and are anti-inflammatory. Dark berries and leafy greens also help remove toxins from the body.
Omega-3 fatty acids
Helps relieve inflammation that leads to skin irritation (acne). Foods such as walnuts, flaxseed oil, almonds, shellfish, fish such as salmon and sardines should be encouraged.
minerals
Foods rich in zinc and selenium contain ingredients that make life hell for acne-producing bacteria. Turkey, nuts, tuna, ham, wheat germ, oysters, roasted pumpkin contain enough of these minerals.
probiotics
They are bacteria that help reduce intestinal inflammation, reducing acne and helping the skin. Consume yogurt, dark chocolate, pickles, microalgae, etc. periodically in sufficient quantity.
Vitamin A
In the ‘required’ amount, vitamin A works as a wonderful acne fighting agent. Severe acne may also clear up if foods like spinach, eggs, broccoli, pumpkin, and carrots are eaten.
The very basic medicine for acne is water. Drinking large amounts of water helps fight acne. This is the simplest habit you can follow.
Foods to avoid
Eating the foods listed above can certainly help fight acne, but “going off” some foods may speed up the process. Foods that increase insulin should definitely be avoided.
The main foods to avoid are: Cow’s milk, sugar, foods with a high glycemic index, junk food, fast food, products rich in gluten, alcohol, vitamin B12 (nutrient) etc.
