Acne may be the most common skin issues in the world, particularly in young people. Acne happens when the skin pores get clogged by dead skin and oil. Believe it or not, the key to acne-free skin is a simple, healthy diet. So how is a simple and healthy diet? To be honest, it is not a one-size-fit-all diet which works for everyone. It is up to you to experiment throughout the time in order to find the proper healthy diet for your skin as well as body. You should keep a food diary in order to track and adjust your diet according to it. Remember that, to have clear and glowing skin, moderation, discipline and patience is very important.
Turn back to the main topic of the article: foods for acne treatment and prevention. For many beauty experts, fight acne from inside out is a long-term solution for acne. So, knowing what to eat and what to avoid is very crucial for acne-free skin. Foods rich in some following nutrients are associated with lower levels of acne and pimples, which are complex carbohydrates, vitamin A, zinc, vitamin E, antioxidants and omega-3 fatty acids. This article from the section Foods For Health on the site Nutrition Kit is made to help you find out the best anti-acne diet which is suitable for your skin. Let’s start!
I. 17 Best Foods For Acne Treatment And Prevention
1. Green Tea
Sure! Tea is the answer to almost everything. In particular, green tea is very rich in antioxidants, helping alleviate inflammation and fight off those free radicals that cause acne. That is why green tea is one of best foods for acne treatment.
Moreover, drinking green tea can help you stay hydrated, thereby detoxifying your body, including your skin. All of these things are beneficial for acne treatment.
2. Brazil Nuts
Brazil nuts are a great source of selenium. Two Brazil nuts can give you 100% of the recommended daily intake of selenium.
According to researches, selenium could lessen the severity of acne outbreaks, help in fighting free radicals which cause premature aging and inflammation. In case you do not love Brazil nuts, you can replace them with mushrooms, sardines, and eggs because they are also good sources of selenium.
3. Salmon And Other Fatty Fish
Salmon and other fatty fish include omega-3 fatty acids. So, they are really best foods for acne treatment. These fatty acids are excellent in regard to decreasing inflammation in the human body, thereby doing wonders for your skin health. In details, these healthy fatty acids are building blocks for skin cells. By building new healthy skin cells, your skin will look better.
4. Cucumbers And Watermelon
These are high-water plants which will boost the hydration of your body and your skin as well. Maintaining skin’s hydration is useful for any skin type and condition. Most people with acne often dry out their skin in an attempt to treat their acne breakouts. Hence, it is best to stay hydrated by consuming enough fluids through cucumbers and watermelon. This should be added to your list of best foods for acne.
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Just one ounce serving of cashews can give you a high amount of zinc, which is an essential mineral in foods for acne treatment. Zinc has anti-inflammatory and immune-boosting properties, which are good for improving your acne severity. Lobster, oysters and beef are other good sources of zinc.
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6. Probiotic-Rich Foods
When it comes to probiotic-rich foods, yogurt gets the top position, in addition to miso, kimchim, and tempeh – non-dairy sources of beneficial bacteria. According to a research conducted by researchers of the Journal of the American Academy of Dermatology, it was shown that consuming probiotic-rich foods might stymie the inflammatory proteins release and reduce sebum production, thereby preventing clogged pores.
Among foods for acne, this may surprise you. In fact, spirulina is packed with a lot of nutrients and gamma-linoleic acid (GLA). Gamma-linoleic acid is an essential fatty acid having anti-inflammatory properties, thereby helping to reduce blemishes and pimples. Those people who take either GLA or omega-3 fatty acids for several weeks report fewer acne lesions. You could buy spirulina at any grocery stores and make use of it as an ingredient of your morning smoothies. This is in fact also one of the best foods for acne that we want to reveal in the entire article today and you should not skip at all costs yet try to make use as soon as possible for good!
This green fruit is tasty, and rich in vitamin E, which is essential for the vitality of the skin. Avocado is also a good source of vitamin C, helping to decrease skin inflammation and moisturize your skin naturally.
9. Red Grapes
You can eat red grape seeds for acne prevention. The fruit and seeds of red grapes contain natural chemicals as well as antioxidants which have been shown to eliminate inflammatory skin conditions like eczema and psoriasis. Moreover, grapes could also control side effects of some allergic reaction on the human skin.
If you are looking for healthy foods for acne treatment, think of fennels, which is also a natural skin cleanser. This licorice-tasting root veggie could boost digestion, decrease swelling and flush out excess fluids along with toxins in the skin.
This is a good source of vitamin C and antioxidants. Being a fibrous green veggie, artichoke helps to eliminate toxins from your body, thereby making it a good choice for your healthy and glowing diet.
12. Brown Rice
Not only does brown rice contain magnesium, protein, and vitamin B, but it also has some great antioxidants. For acne and pimples, vitamin B acts as the stress fight of the skin, helping to regulate the hormones levels and prevent the risk of acne breakouts.
One of super foods for acne that helps fight inflammation is garlic. This spice is full of naturally chemical named allicin, the substance kills off lots of harmful bacteria as well as viruses that the human body may be fighting.
Considered as a skin clearing option among foods for acne, broccoli contains healthy-building properties such as vitamin A, vitamin B complex, vitamin C, E and K. Also, the antioxidants in broccoli can fight radical damage, assisting with the luminosity of the skin.
15. Alfalfa Sprouts
They might look like little grass, these sprouts are filled with skin-clearing nutrients. Alfalfa sprouts also contain live enzymes helping to fight inflammation. So, do not skip alfalfa sprouts if you are looking for good foods for acne.
Another option among best foods for acne is spinach which is full of magnesium. This leafy green can balance out the hormones, combat stress and improve sleep – all of them have a main impact on your skin.
Spinach and other green vegetables such as asparagus, kale, and beet greens are also rich in immune-boosting vitamin A, C and E, which could defeat infection and decrease scarring. In particular, vitamin E is one of important vitamins for the skin. It also has special protective properties.
To be honest, beauty starts in your bowels. Many beauty experts say that gut health plays a significant role in the skin health. Sauerkraut is also rich in probiotics, nearly like full-fat yogurt, kefir and kombucha. Probiotics are useful for your gut. So, consuming sauerkraut will aid you in combating acne naturally.
II. 20 Worst Foods For Acne Treatment And Prevention
This part of the article will focus on the foods that make acne worse. Here are foods that are considered culprits in increasing acne breakouts. Avoid them for about 1 week and you will notice a big difference.
1. Cow’s Milk
This is bad news for those who are fans of dairy products. Milk does not help your complexion so much. A study conducted in 2010 found a link between acne and cow’s milk. Milk causes spikes in some pimple-producing hormones. Also, it increases blood sugar levels which increase inflammation. Also, milk consumption also boosts insulin levels, which accelerate the production of skin oils (aka sebum). A lot of commercial milk bought in the market nowadays comes from cows, and therefore contains some hormones which may trigger the production of sebum. Thus, choose rice milk, almond milk, coconut milk and hemp milk over cow’s milk.
Sugar is one of worst foods for acne because it causes breakouts due to its pro-inflammatory. However, it does mean that you have to give up sweetness once and for all. It is recommended eating fruits instead. In case you have to consume sweeteners, then you can use small amounts of raw honey, stevia, or maple syrup.
Another bad choice among foods for acne is soy. Tofu as well as other soy foods can be the trigger factor of your acne breakouts. It is because of the natural plant estrogens found in soybeans. Phytoestrogens will mimic the natural estrogen levels, throwing off your hormones. Soy derivatives may show up in a variety of food products, such as vegetable burgers and energy bars, so you had better read the labels carefully before buying.
Despite a cup of coffee can wake you up, it may worsen your acne breakouts. In coffee, an organic acid found may raise the levels of cortisols, which are known as the stress hormone, acting as an androgen triggering sebaceous glands as well as inflammation.
For those people who are prone to pimples and acne, croissants, baguettes, and other good stuff might worsen your situation. Fact is, wheat triggers inflammation. In order to reduce acne, you should reduce inflammation. Many commercial breads contain soybean oil, dairy, and sugar. So, avoid breads, particularly commercially produced ones.
6. Coconut Oil
When reading this point, you may be shocked. But, actually coconut oil clogs the pores around your mouth and also creates a stubborn type of inflammation, often on cheeks and along jawline.
Chocolate, one of unhealthy foods for acne treatment, is rather high in sugar and a high-sugar / high- fat diet may increase the production of sebum and enhance the inflammatory responses in your body, which results in acne.
8. Dried Fruits
Fruits are healthy, but not the dried ones. It is a refined carbohydrate high on glycemic index, causing a drastic spike in blood sugar and insulin levels. As a result, this leads to a cascade of hormones which accelerate the production of oil and cause breakouts. Any type of crackers falling into this category has similar effects on your skin. If possible, you should choose fresh fruits. In fact, this is also one of the most amazing foods for acne that we would like to introduce in the entire article today and want to encourage people to learn and make use for good!
9. Trans Fats
These trans fats area common ingredient in a lot of processed foods such as cookies and chips. Make sure that you check the labels of ingredients to ensure that you stay away from trans fats. They may clog the arteries in your heart, cause blockage in the tiny blood vessels of the skin, not mention to triggering inflammation, which may exacerbate flare-ups of acne. However, do not fear all types of fat, omega-3 fatty acids and polyunsaturated are very beneficial for glowing skin. Walnuts, flaxseed oil and chia seeds are good sources.
It is really needed for you to avoid this food as it is among the worst foods for acne that can worsen your acne case.
Shellfish, in general, and lobster and shrimp, are high in iodine. While this mineral is essential for the overall health and skin, it may trigger breakouts in those with sensitivity to it or those consuming it too much. Thus, shellfish lies on this list of bad foods for acne treatment. You can choose wild salmon to satisfy your craving because it contains healthy omega-3 fatty acids.
11. Milk Chocolate
This contains common triggers of acne, like dairy, refined sugar, and trans fats. However, that does not mean you have to give up your favorite sweet tooth. Pick dark chocolate instead, which is made with at least 70% of cocoa to avoid such bad stuff and take lots of antioxidants.
Sushi is also among the worst foods, not the best foods for acne that we would like to introduce in the entire article today and encourage readers to make use as soon as possible. However, not all types of sushi have the same effect in causing acne. The sushi contains white rice which has a high glycemic index, imitation crab meat which has gluten – they are culprits causing and aggravating breakouts of acne. If you want to eat sushi, order sashimi using brown rice.
Even the fresh pressed juice that you think is good for your skin could be a main breakout trigger of acne. The juice, particularly if it is all fruit, is filled with sugar without fiber. If you drink the juice only, your blood sugar will be increased, thereby increasing the production of sebum and inflammation. Choose whole fruit rather than veggie-based juices.
14. Non-Organic Meat
Actually, it is not the meat itself which is a problem, but continual, long-term exposure to antibiotics in poultry, pork and beef could result in resistance and disrupt of the proper balance between the good and bad bacteria within the human body. Whilst you might think of bacteria as it pertains to the digestive system, there are tons of good bacteria on the skin that maintain it healthy. You should eat antibiotic-free and organic meat whenever possible, combine sources of probiotics (yogurt and fermented foods) to help increase the levels of good bacterial in and on the body. In brief, this is actually one of the worst foods for acne we need to show you and encourage you not to opt for at all costs as it can harm your skin and can worsen your acne situation fast.
15. Alcoholic Cocktails
Mojitos, margaritas, and other mixed beverages are jam packed with sugar (associated with blood sugar spikes and inflammation), and alcohol is a diuretic which dehydrates the human skin. When the skin gets dry, it could not exfoliate appropriately and skin pores will be clogged, resulting in breakouts. If you want to indulge in adult drinks, then choose red wine. It has antioxidant resveratrol which has been shown to be beneficial for acneic skin.
16. Spicy Foods
Spicy foods, particularly those foods with hot spices and red chilies are one of worst foods for acne breakouts. In a study in 2006 by Jordanian, it was shown that acne sufferers reported worse cases of acne and breakouts when consuming spices. Nonetheless, the evidence is still inconclusive. In fact, the majority of doctors as well as dermatologists claim that factors like fluctuating hormones, cosmetics or family history of acne are culprits for severe cases of acne.
Despite nuts are usually thought as an acne-triggering food, the connection between consuming nuts and having acne breakouts is still confusing. In reality, the majority of scientific researches expose that this link is still unknown.
It is found that diet is a main contributor to acne. However, more specifically, consuming a diet that is high in glycemic could trigger acne breakouts, whereas, a low-glycemic diet, which contains fresh fruits and veggies and lean proteins) may promote healthy, clean skin with fewer acne breakouts. Keep reading this article for more foods for acne reduction to discover what can help you get clear skin within a short time period.
18. Peanut Butter
Despite researches are not sure about certain foods causing acne, it is still advised to avoid some particular foods like peanut butter to avoid acne outbreaks. Nonetheless, this does not stop acne sufferers from removing some foods from their current diets.
According to a survey conducted by researchers in Melbourne University, 41 percent of students interviewed believed that diet was linked to their acne symptoms and acne breakouts. The belief behind is that unhealthy diets create an imbalance in hormones triggering acne breakouts.
Another one out on the list of the worst foods for acne clearing that we would like to encourage you to learn about and stay far away from is pizza. Despite pizzas do not have any direct correlation to acne; there still exists evidence that acne could be triggered because of hormonal response. This happens when the cells, oils and debris block sebaceous glands linked to skin, clogging healthy and soft pores and causing inflamed skin and inevitable pimples.
It is thought that acne can be triggered by a high-dairy diet. One way to help you find out if dairy can trigger acnes to you, is to swear off cheese, milk, pizza as well as other dairy products for about 6 months to check if the severity of your acnes improves.
20. French Fries
French Fries are high in fat, so they are blamed to directly link with acne and pimples. If you eat greasy, fatty and deep fried dishes, you should not surprise that you may end up with a face with pimples the following days.
Despite pimples are not direct results of the foods you eat, when you eat French fries, they will go through your digestive system, in which it is broken down into necessary vitamins and nutrients that could be absorbed by the human body and utilized for essential energy. Nonetheless, those foods could trigger hormonal imbalances which cause acne. For example, pimples and acne appear when the skin and connective sebaceous glands get clogged (with excessive oil, debris, and cells), thereby making the skin area prone to yeast and bacteria.
This is the last one among the worst foods for acne people need to know and avoid for good!
Similar to alcoholic cocktails, alcoholic drinks are very sugary which are bad for you. Hence, they are one of bad foods for acne treatment. There is a stark and simple fact that alcohol is literally a bad choice to put into your body that could be linked with stroke, heart disease and dementia. Not mention to your skin, almost every organ in your body hates alcohol. If you drink alcohol, consume it in moderation and drink lots of water. In brief, this is actually among the worst foods for acne we would like to introduce and encourage readers to avoid as soon as possible for good!
Some Tips On Acne Prevention
If you easily suffer from acne, then apart from following a healthy diet, you should know some tips to prevent acne breakouts. To keep your skin radiant and clean, you should apply these tips:
- Opt for acne-friendly makeup and use makeup sparingly
- Keep your face clean, avoid scrubbing your skin harshly
- Often moisturize your skin to minimize dryness as well as skin peeling.
- Watch out what put on your hair, especially shampoo. Use non-fragrance products.
- Keep your hands off the face because the dirt and oils on your hands may be transferred to your face, which cause acne breakouts. The more you touch on your face, the more breakouts and irritation could result.
- Use sunscreen cream to avoid ultraviolet rays because they may increase redness and inflammation.
- Exercise every day
- Change your pillow case regularly
After reading thoroughly this article about best and worst foods for acne treatment and prevention, hope that you can plan a healthy diet which does not against your skin. As a result, you will get healthy, clean and glowing skin naturally. Just remember: you are what you eat!
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