Claiming that acne and nutrition are not related to each other are just a myth that many people still believe, including dermatologists, while some contemporary studies show that nutritional factors play a key role in preventing and developing of acne vulgaris. Here we will offer you some tips on nutrition and its impact on the prevention of acne, respectively their treatment, to have a cleaner skin that everyone wants and especially adolescents.
Acne vulgaris (commonly known as acne) is an inflammatory disease involving the skin’s sebaceous glands, especially in the face, chest and back in the upper part. Though acne may affect a person, teenagers are more likely to suffer from acne. Some studies show that up to 90 percent of men and 80 percent of teenage women in Western countries are affected by facial acne.
It is important to know how dietary habits can help prevent the appearance of acne. We are giving you seven tips for having an acne-free skin:
1. Omega-3 fatty acids, have anti-inflammatory effects. Population studies show that communities in a traditional high-fat omega-3 fatty acid diet have low levels of acne. In addition, a 1,000-teen teenage study found that primary acne signs were much lower in fish and seafood consumers, which are the best dietary sources of omega-3 and less refined vegetable oils, like corn and sunflower oil.
2. A diet of low glycemic value should be applied with enough protein. Another reason why you should give up sugars is because it causes acne outbreak, as it is pro-inflammatory. Since carbohydrates are needed for daily needs, they can be consumed through fruits and honey. Replace processed foods with natural ones.
3. It is important to be sure that vitamin A and vitamin E are adequately absorbed. Research suggests that a decrease in vitamin A (retinol) and vitamin E levels is strongly associated with an increase in severity of acne. The beneficial effects of these two vitamins in the face are believed to result from their ability to affect the inflammatory aspects of acne. Vitamin A is also believed to control sebum production that makes oily skin. Nuts, seeds and avocado provide a source of vitamin E (however, note that nuts and seeds may cause acne in some people). Vitamin A food sources include liver and fatty fish, while dark leafy vegetables (such as broccoli) and vegetables such as carrots and oranges are rich in beta-carotene, a precursor to vitamin A.
- You should be careful about dairy products. Research shows that a high intake of dairy products can cause or aggravate acne in some people. Dairy products have a high insulin response, similar to white bread. A recent study by the American Academy of Dermatology shows that there may be links between milk consumption and acne outbreaks. The impact of milk on the face is believed to result from hormones contained in milk.
5. Light chromium gaps are common in western countries where consuming processed foods is common, as processing significantly reduces the chromium content of foods. Also physically active people, people who drink a lot of coffee or tea and people who consume large amounts of sugar, have a high risk of being deficient in chrome. Good dietary chromium sources include onions, tomatoes, cereals and potatoes. To get the best health benefits from these foods, combine them with high vitamin C products, because it increases chromium absorption.
6. You should also include zinc rich foods in your anti-acne diet. Zinc-containing foods are among the best foods to get rid of acne. Therefore, incorporating these foods into your daily diet is undoubtedly one of the best diet advice for acne-free skin. Research shows that mineral zinc can relieve acne symptoms, especially if there is a lack of this important mineral. Some researchers have found that zinc supplementation may be just as effective for acne as traditional antibiotics and is believed to be the result of the ability to reduce inflammation and kill acne-related bacteria.
Zinc plays a role in the synthesis of proteins and in the formation of collagen, which are essential for maintaining healthy skin. Zinc has also been shown to be able to significantly reduce sebum production on the skin surface. Moreover, zinc is also needed for converting beta-carotene into vitamin A. Good zinc sources include sea foods.
- You should pay attention to the amount of iodine because high levels of diet can cause pore irritation and cause acne outbreaks in some people. Iodine is a very essential mineral, but the body needs only small amounts. The iodine content of some quick foods exceeds the recommended daily dose of ten times. In addition to dairy and fast-food foods, important dietary sources of iodine include coastal vegetables such as kelp, eggs and strawberries.