We’ve all heard the cliché, “You are what you eat” but it’s one of those skincare principles that still manages to slip us by. Today, we’re going to re-illuminate this notion so that you can become inspired to embrace healthy eating for skincare benefits – especially when it comes to improving acne symptoms.
Let’s get started!
#1: Antioxidant-Rich Fruits and Vegetables
While it’s not always as simple as eating more fruit and vegetables, that approach isn’t far off. More specifically, if your goal is to improve your acne symptoms, then your focus should be to consume more fruits and vegetables that are rich in antioxidants.
Why? Because they have the potent effect of reducing inflammation and relieving oxidative stress. The result is antioxidants contribute handsomely to reducing your acne in terms of both the severity and frequency of breakouts.
You can increase your intake of antioxidants by adding more bell peppers and leafy greens to your cooking, throwing extra tomatoes and avocado into your salad, or dropping a handful of blueberries into your oatmeal. Fruit is the easiest part because there are so many tasty options to choose from – cherries, grapes, oranges and apricots are all fair game!
#2: Omega-3 Fatty Acids
Are you after healthy, glowing skin with reduced acne? Omega-3 fatty acids are a must.
When most people hear the term ‘Omega-3’, the first thing to come to mind is supplement capsules. However, please remember that it’s always better to get your nutrients directly from food sources unless otherwise directed by your doctor.
The most common food source of Omega-3 is fish. Salmon, mackerel and sardines are popular options because they are high in these wonderful fatty acids but obviously they also taste fantastic. If you have an allergy to fish or wish to combine your sources of Omega-3, then stroll down the ‘seeds and nuts’ aisle of your supermarket and go nuts!
We also recommend keeping a healthy stock of flaxseeds, chia seeds and walnuts in your kitchen to sprinkle onto dishes or snacks between meals.
#3: Probiotic-Rich Foods
The human body works in mysterious ways and one of the most interesting connections exists between the skin and gut. That’s right! When you have a healthy gut, it positively affects your complexion. Crazy, right?
If we have bacterial imbalance, that’s what can result in several skin problems including acne. So how can we improve gut health? The answer is to encourage balanced bacteria presence by eating probiotic-rich foods including yoghurt, kefir, sauerkraut, and kimchi. These types of food are fermented which means they are fantastic at supporting good gut bacteria.
#4: Zinc-Rich Foods
Zinc is super important for keeping your immune system strong and its best merits are in healing wounds and giving you optimal skin health.
Some studies suggest that people dealing with acne have lower levels of zinc in their blood. While this isn’t a certainty for everybody with acne, many people claim that increasing their intake of zinc has the positive effect of reducing their acne symptoms.
How can you get more zinc into your diet? We recommend consuming more oysters, pumpkin seeds, lentils, and fortified cereals. When you have sufficient levels of zinc in your system, your cell turnover is improved and you can benefit from reduced inflammation which of course, is great news for acne. (Well, great news for you and bad news for your acne!)
#5: Green Tea
Lastly, let us talk about the awesome benefits of green tea for your skin. Green tea is packed with antioxidants called catechins, which have anti-inflammatory and antimicrobial properties that help reduce inflammation and acne-causing bacteria.
Enjoying a cup of green tea regularly is the most obvious way to glean these benefits but there is also a rising amount of quality skincare products on the market that leverage the potent value of green tea extract. Again, please remember to avoid pills and supplements. Get your nutrients directly from food instead unless advised by your doctor.
Final Thoughts
Eating healthy and skin-friendly food is an effective way to care for your skin and reduce acne symptoms. Having a balanced diet including antioxidant-rich fruits and vegetables, omega-3 fatty acids, probiotic and zinc-rich foods, and green tea gives your skin the TLC it deserves. Remember achieving clear skin requires a holistic approach involving everything from what you eat to how you manage your stress. If you are struggling with acne, do not hesitate to contact The Era Clinic today! We are here to support your journey toward clearer, glowing, and healthier skin.
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