Are you wondering how to achieve acne-free skin? There is an Anti-acne diet and tips you should adopt to get rid of acne. A lot of evidence demonstrates that altering a few dietary habits considerably result in healthier skin and minimised acne symptoms.
Research shows that diet significantly affects the skin. Yes, you read it right. Anything you eat can be reflected on your skin. Healthy skin requires utmost care and nutrient-dense food. There are certain foods that trigger acne breakouts. We have created an anti-acne diet, including tips and foods to eliminate from your diet. The anti-acne diet is backed up with evidence-based recommendations to clear and prevent acne.
The following are top tips for acne free skin through your diet.
Drink more Water
Keep your skin hydrated by drinking plenty of pure water! This is a top anti-acne tip that needs to be followed. Approximately 70% of your body is made up of water. Thus, it is not surprising that drinking sufficient water is important for one’s overall health and also the skin. Dry and dehydrated skin tends to provoke acne because of increased sebum production. Water supplies the body and skin with essential nutrients and vitamins. Drinking water on a regular basis also removes toxins from the body and reduces pores. Since drinking water helps acne and increases hydration, aim for 8 glasses of water daily.
Lower your Alcohol intake
While drinking alcohol does not influence your skin directly, it contributes to hormonal imbalances. This can lead to acne. Also, alcohol-based drinks often contain a lot of sugar and therefore are unhealthy for the skin. That being said, alcohol does damage to our bodies. It is a simple fact that excessive alcohol consumption can cause considerable long-term health conditions. Thus, it is important to stop or at least limit alcohol consumption. This is because alcohol can negatively impact your organs, not just skin.
Remove Dairy products from Anti-acne Diet
Research has shown that dairy consumption is a contributing factor to acne and breakouts. Dairy intake disrupts insulin, which may increase acne. Any dairy product, such as cheese, ice cream and milk are very high in sugar content. There is a lot of evidence that milk products bind dead skin cells together inside pores and therefore clog pores. The outcome of such is that it brings about acne. Therefore, dairy products are among the list of products that cause acne.
Even though dairy is rich in protein and calcium, it may be a good idea to decrease and avoid its intake. By doing this you can benefit from clearer skin. Of course, you do not need to remove dairy consumption completely. Greek yoghurt is a good source of protein, calcium, zinc, probiotics, and potassium etc. Ensure, if you include Greek yoghurt in your diet that it is sugar-free. You can also include more vegetables in your diet as an alternative to dairy products.
Ditch Processed Food
Processed food is too high in sugar, fat, and salt. They consist of those bad substances more than we actually need, which is unhealthy. Eating too much processed food can cause increased sebum production in one’s skin. This, in turn, induces more unwanted acne. So, make sure that you minimise salts, oils, and sugars in your diet daily. Try as much as possible to stay away from processed foods. Rather than purchasing takeaways, we recommend that you cook your own meals. This gives you more control, regarding what the food contains. The ingredients used at home also tend to be fresher and healthier, thus better for your skin.
Add Vegetables to your Anti-Acne Diet
For healthier and acne-free skin, include vegetables in your diet. Green leafy vegetables especially are rich in fibre and other important vitamins, including Vitamin A, vital for overall health. They aid in releasing unwelcome toxins from your body. The positive benefits of this include radiating, fresher and glowing skin.
Some wonderful green vegetables to add to your diet that help combat acne includes: Spinach, collards, kale, broccoli, and parsley. These vegetables are a must in your anti-acne diet. The more vegetables one consumes, the clearer and healthier the skin and body!
Consume foods rich in Omega-3 Fatty Acids
Research suggests that a balanced diet rich in Omega 3 fish oil can benefit acne. Omega 3 minimise acne symptoms. Omega 3 has anti-inflammatory responses when it comes to overproduction of sebum and bacteria. Also, it regulates hormones like testosterone, which can trigger and cause acne.
There is a wide range of foods that are rich in omega 3. Examples of those are fish and seafood like mackerel and salmon. Also, nuts and seeds e.g. chia seeds are high in omega 3. Other foods rich in omega-3 include: wild rice, navy beans, pastured eggs and plant oils, such as canola oil and flaxseed oil.
Include Antioxidants in your Diet
Antioxidants help acne sufferers, according to numerous research. Antioxidants are known for their anti-inflammatory properties, which help prevent and get rid of acne. It is nice to know that the berries are very tasty! Include healthy foods high in antioxidants, such as strawberries, blueberries, goji berries and raspberries in your diet.
Pumpkin Seeds to be included in your Anti-acne diet
For clearer and acne-free skin, pumpkin seeds are very helpful. They contain zinc, which helps control sebum production and hormone levels. Zinc also aids in repairing the skin and diminishing acne scars. Try sprinkling pumpkin seeds on meals and snacks, such as crackers, fish and salad. Purchasing bread containing pumpkin seeds as a source of zinc is also a good idea.
Drink plenty of Green Tea
Yes, it is true that green tea helps acne. Green tea is an all-rounder that has healthy benefits for our body, as discussed here. Green tea contains epigallocatechin gallate (EGCG), a polyphenol. Various studies suggest that green tea is effective at treating acne and oily skin. This is because they deliver more blood flow and oxygen to the skin. The result of this is an improved, clearer, and nourished skin complexion.