Acne is a very common skin condition associated with pimples, pustules and comedones (blackheads). Young people are particularly affected. After a few years the acne usually disappears by itself again. A proper diet can help control acne. Because everything eaten can have an effect on health and, consequently, on the skin. Unfortunately, however, there is a lack of studies that can prove a clear link between nutrition and acne. However, most experts agree on one thing: a balanced, healthy diet can be effective against pimples and blemished skin by supplying the body with important vitamins and micronutrients, thus providing resources for the formation of healthy (skin) cells, as de.eucerin.ch writes.
More high fiber foods
Dietary fiber is a component of plant foods that the body cannot digest on its own. Researchers are discovering more and more positive effects on health, including the fact that dietary fiber reduces the energy density of food, causing the pancreas to release less insulin – with positive consequences. Foods high in fiber include whole grains, legumes such as beans, chickpeas, lentils and soybeans, vegetables, especially cabbage, but also carrots, fennel, broccoli or dried fruits such as dates, figs, prunes and raisins.
More omega-3 fatty acids
A piece of salmon between two sticks never hurt anyone. Because salmon is rich in omega-3 fatty acids. Both omega-3 and omega-6 are fatty acids that are essential for a healthy body. The ratio between the two is important, as this can help reduce inflammation. The balance has shifted in favor of omega-6 over the years, as more vegetable oils (e.g. Sunflower and olive oil) should be used. To compensate for this, it is recommended to consume more omega-3 fatty acids – such as from oily fish. Other good sources of omega-3s are ground chia seeds, flax seeds, walnuts and hazelnuts.
Free radicals and oxidation can help promote the inflammation that plays a role in acne. Pollutants from the environment and unhealthy lifestyle habits like smoking increase oxidation in the body. A healthy lifestyle with foods that contain many antioxidants such as vitamins A and E are therefore very important for the health of the skin and that of the whole body. Rich in antioxidants are for example dark fruits and berries (red grapes, blueberries, blueberries), watercress and avocado oil (very good sources of vitamin E) or orange vegetables like pumpkin, sweet potatoes and carrots.
A healthy, balanced diet has positive effects on the entire body.
More foods containing zinc
Broccoli and other green vegetables work with zinc to fight blemished skin. Because zinc is a trace element that has many important tasks in the body – such as maintaining the immune system. Zinc is also essential for healthy skin. It can reduce inflammation and thus also help as a component of the diet against acne supportive. Green vegetables such as cabbage or broccoli are a good source of zinc and at the same time rich in antioxidants.
Less fast food
It sounds succinct. But in many cases, people are not aware of the habits and foods that aggravate acne, pimples and generally blemished skin. Unhealthy habits such as smoking or alcohol consumption, for example, not only increase the risk of serious cardiovascular and tumor diseases, but also promote blemished skin. The Western diet also contains a high proportion of hyperglycemic carbohydrates, cow’s milk products and saturated fats. Most scientists agree that foods with a high glycemic index and milk or dairy products can aggravate blemished skin. Therefore, fast food and sweets should be avoided whenever possible.
And don’t forget: A healthy, balanced diet has positive effects on the entire body. It supports the immune system and provides all organs with the necessary nutrients to function perfectly. It boosts metabolism, provides good gastrointestinal activity and much more, as garnier.ch writes. The list of positive effects of healthy eating on the body is long, and that of course includes the effect it has on the largest human organ: the skin. Seen in this light, the right diet provides relief for acne skin and maintains it healthy from the inside out.
Very specifically: five acne killers
Spinach – because it contains a lot of skin-firming vitamin C and hydrates the skin.
Whole grain bread – because whole grains are the healthy alternative to wheat flour and contain lots of magnesium for smooth skin.
Fish – because many types of fish are ideal omega-3 fatty acid suppliers. They have an anti-inflammatory effect and are real skin tighteners.
Radishes – because they bring a lot of vitamins and are real detox foods. They cleanse the skin from the inside and help heal pimples.
Eggs – because they are rich in minerals and antioxidants. This keeps the skin firm and soft.