Acne is a skin problem that can be caused by a wide range of things. In fact, there are so many underlying factors that can trigger acne outbreaks that there is no one specific cause for it. Your hormones, genetics, your eating habits, environment and the way you eat are just a few things that can trigger the formation of pimples on your skin.
While there are some factors that you cannot directly control – such as genetics or the environment you live in, there are still some factors that you can control, and this includes the foods that you eat.
Here are some foods that can either help or hurt your complexion. So go ahead and get your grocery shopping list and start changing the way you eat:
What To Eat:
Promoting clearer skin goes beyond choosing food items from a specific list. More than that, it actually understanding the nutrients that you need, and knowing which foods are rich in those kinds of nutrients. Here are some of the most helpful nutrients for acne-prone skin:
- Vitamin A. This keeps your skin healthy by increasing turnover rate of skin cells, stimulating collagen and elastin production and reducing signs of aging. It also reduces the production of sebum and the growth of P.acnes bacteria (Propionibacterium acnes bacteria) which is the main cause of pimples on the skin.
- Vitamin C. Vitamin C promotes healing and reduces skin inflammation. It is also a very powerful antioxidant, so it speeds up the healing process and limits scar formation on the skin.
- Glutamine. This is an amino acid which balances sugar levels in the blood. Glutamine also stabilizes the stress response in your system.
- Vitamin E. Vitamin E works well for skin recovery and also lessens the chances of scarring.
Some of the best foods to incorporate in your diet include: Fruits, Green Leafy Vegetables, Tomatoes and red peppers, Fatty Fishes, Avocado, Nuts & Seeds and Non-starchy grains.
What to avoid:
- Milk and Dairy. Milk and dairy are good stuff – they’re great for the bones because they have calcium. However, many studies show that they may play a role in acne outbreaks because they contain hormones which stimulate your oil glands and cause them to work even more. If you’re a dairy fan, try to limit your intake from “always” to “sometimes.”
- Sugary Drinks and Snacks and Simple Carbs. Foods rich in sugar like juices, sodas, cookies and pastry as well as starchy foods like white grains, white bread, potatoes and chips have high glycemic indexes, which cause a spike in your insulin and glucose levels. This can lead to an increae of androgen hormones and the production of oil on the skin, which worsens acne.
- Alcohol and Junk Food. Any imbalance caused by too much unwanted toxins in your body can actually throw off your whole system, resulting in acne as well. Avoid junk and toxins that require time to flush out of your system – and choose foods that are natural and healthy only.
True enough, a good diet can have significant effects on your skin. While you’re busy making changes in your eating habits and shopping list, do not forget the importance of other factors as well. On top of a proper diet, try to follow a good skin care routine, avoid bad habits like smoking or constantly touching your skin and make sure you steer clear of other stressors that can trigger acne outbreaks as well.