Having a flawless skin isn’t just about the skin care, it is also about the proper diet habits. Your skin complexion is a result of the foods you eat. Unhealthy food habits might result in inflammations, and acne problems. Here is a list of foods to eat and not to eat to reduce acne breakouts.
What is acne?
Acne is a skin problem that causes several types of bumps on skin, mostly found in face, neck, shoulder, and back. It is generally triggered due to hormonal changes in the body.
What causes acne?
Skin contains tiny pores in the skin, which is connected to oil glands. These glands produces sebum which maintains the elasticity on skin and gets rid of dead skin cells. When these pores gets clogged up with dirt, dead skin cell, and excess oil, it causes acne.
How does diet affect the skin?
Acne is majorly affected by food habits. Some foods increases insulin production. The increase in insulin levels increases oil production, which in turn causes acne.
Foods To Eat And Not To Eat To Avoid Acne Breakouts
Foods Not To Eat
1. Cow’s milk
A study in 2010 has showed that cow’s milk and acne has correlation. Cow’s milk can increase insulin levels in blood, which increases the production of excess sebum. A lot of commercial milk products comes from pregnant cows, which contains hormones which stirs up more acne. It also overgrows more skin cells thus blocking skin pores.
2. High-glycemic foods
These easily digestible foods easily trigger insulin and increase sugar levels. It also increases inflammations and oil secretion that causes acne breakouts. High-glycemic foods are like potato chips, cookies, cakes, white rice, pretzels, white bread, cereals etc. You can switch to low-glycemic foods like fruits, vegetables, whole grains, and sweet potatoes.
3. Junk food
Junk foods are generally packed with many sugar and spicy ingredients which either increases insulin or increases toxins. Both of which are the major causes of acne.
Increase in iodine intake can produce acne. Studies have shown that increased consumption of iodine can cause acne in sensitive individuals. It does not mean that you have to avoid iodine, you need to cut down its content.
As insulin is the enemy of acne, you might have guessed sugar causes acne. As an increase in blood sugar increases insulin, it causes excess sebum production in skin. So, it leads to increase of acne too. Similar to iodine, sugar doesn’t necessarily needed to be avoided, it needs to be cut off.
6. Fast food
Greasy fat foods are related to many health as well as skin problems. Recent studies have showed that it causes asthma and inflammations. These inflammations can eventually develop into acne.
Foods to Eat
1. Omega-3 Fatty Acids
Omega fatty acids are skin boosting components which helps to improve the texture and complexion of skin. Scientists have proven that omega-3 fatty acids can reduce acne with its anti-inflammatory properties since inflammation is the primary cause of acne. Some of the foods rich in omega 3 fatty acids are fish, walnut, and flax seed.
Fruits and vegetables are the ultimate solution for any skin problem. They are rich in vitamins, and nutrients which are essential for healthy generation of cells. Additionally, they have anti-oxidants which helps to detoxify skin and remove dead skin cells. Hence, eating fruits and vegetables regularly can bid goodbye to acne problem.
3. Green tea
Green tea is the wonder liquid which solves most health as well as beauty problems. It is the warehouse of vitamins, minerals, anti-oxidants and anti-inflammatory agents. Scientists have proven that drinking green tea regularly, can reduce inflammations, clear up skin, and plays a key role in reducing frequency of acne breakouts. Drinking green tea every day keeps a check on your skin health too.
Probiotics are bacterial cells which live inside our body, and does not cause any trouble. Instead, they are beneficial to the body system. Though probiotics have been known to regulate digestion, it also has properties to soothe and fight acne. As probiotics have anti-microbial and calming effect on skin, they act as shield to acne. Probiotics is rich in foods like yogurt, pickles, and bananas.
5. Foods with Zinc
There are numerous studies that has proven that zinc has been linked to reduce acne breakouts. Zinc is they key component which regulates metabolism and hormone levels in the body. In fact, studies have shown that reduced zinc consumption can produce acne. Dermatologists recommend increasing 40 mg of zinc per day in treating and fighting severe cases of acne.
6. Anti-oxidant rich foods
Anti-oxidants lay a key role in reducing many problems related to health and skin. Oxidants are toxins that get accumulated in body, that can cause inflammations and acne. These anti-oxidant foods are rich in water content, vitamin C and E. Some of the anti-oxidant rich foods are watermelon, cranberries, blackberries, and black chocolate.