Acne is the most common skin condition in the world. Acne causes so many people pain, discomfort, and embarrassment, and is known to lead to emotional stress. It’s our mission to help you break free from a life that is limited by acne, and today it’s time to focus on the F word – food!
Eating a healthy diet with plenty of nutrients can help significantly when your goal is to reduce acne breakouts and achieve a radiant complexion. Let’s get started with the 10 best foods for your diet known for their acne-fighting benefits.
#1: Leafy Greens
Rich in essential nutrients, leafy greens include vegetables such as spinach, kale, and Swiss chard. Why are they so essential? Because they contain plenty of Vitamin A and C.
When your body lacks enough Vitamin A, your skin may produce too much or too little natural oils. This can result in dryness, oiliness, clogged pores, and or breakouts.
If your body doesn’t have enough Vitamin C, it can result in lower collagen levels and reduce skin cell turnover.
However, when you have enough of both Vitamin A and C, you’ll benefit from a huge boost of antioxidants to combat free radicals, you’ll have enhanced protection from oxidative stress and you can enjoy a clearer complexion with fewer acne breakouts. That’s a lot of reasons to go green!
#2: Berries
Speaking of antioxidants, blueberries, strawberries, and raspberries are packed full of nutrition and are super healthy for your skin. Including berries in your diet helps you to reduce inflammation, which helps to minimize irritation and redness often experienced by acne sufferers.
Hormonal imbalance is a well-known aspect of acne breakouts – especially in teens. The good news is berries have a minimal impact on our blood sugar levels because they have a low glycemic index, so they can help reduce the intensity of hormonal-related acne.
#3: Fish
When we talk about fish, we’re talking about omega-3 fatty acids. These wonderful polyunsaturated fats are rich with anti-inflammatory properties that are fantastic at soothing irritated or inflamed skin. That means reduced intensity of acne breakouts.
The best sources are fatty fish such as salmon, mackerel, and sardines. Eating these will enhance your skin’s ability to maintain moisture, and maximize softness and suppleness. Get ready for a glowing complexion that leaves people unable to look away!
#4: Nuts and seeds
Another fantastic source of omega-3 fatty acids is nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds. Similar to the fatty fish we mentioned, eating enough of these healthy fats can help you reduce the risk of clogged pores and pesky acne breakouts.
But wait, there’s more! You’ll also benefit from a boost of vitamin E which is known for supporting skin repair and rejuvenation.
Adding nuts to your diet is easy. Just grab a handful on the go or sprinkle them onto almost any meal – breakfast, lunch, or dinner!
#5: Probiotic-rich Foods
Probiotics are known for a plethora of health benefits including – you guessed it – acne prevention! How? They have a stabilizing effect that helps to reduce inflammation.
Lucky for you, there’s a tasty list of food and beverage sources for probiotics so you don’t need to pop a pill, just enjoy a great meal. Great options include yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, buttermilk, natto, and some cheeses – including mozzarella, cheddar, gouda and cottage cheese.
Like them or not, another great source of probiotics is pickles but make sure they are fermented with salt – not vinegar. The latter has no probiotics.
#6: Green Tea
We love green tea, and there are several reasons you should too. Firstly, it contains potent antioxidants and anti-inflammatory properties which can help to make your skin glow, protect you from skin infections, and minimize acne breakouts.
Here’s another reason – sometimes dead skin cells can stick together and cause acne to form on the face or body. Green tea contains polyphenols – a class of compounds that can help to regulate the amount of sebum or oil produced by your glands.
Green tea can be used as a topical treatment such as a moisturizer or skincare lotion, or you can drink it as a refreshing hot or iced beverage. Some green tea beverages contain a lot of sugar, so be careful not to overdo that part!
#7: Whole Grains
Foods with a lower glycemic index are much better for your skin than refined carbohydrates the latter of which can cause insulin spikes, increasing the risk of acne flare-ups. Whole grains can be a highly beneficial addition to your daily healthy diet if you want to reduce acne quickly. Choose brown rice or quinoa instead of white rice, and choose whole wheat bread instead of white bread and the results will surprise you!
Whole grains also give you the benefit of stabilizing your blood sugar levels which means you can reduce the risk of hormonal imbalances and enjoy clearer skin with fewer acne breakouts.
#8: Turmeric
Popular throughout Asia, turmeric is a versatile root vegetable that often comes in yellow powder form at the supermarket. Why do we love it so much? This magnificent little spice has enormous benefits for acne sufferers including anti-inflammatory and antioxidant properties which can help to free you from redness and swelling in your acne-prone areas.
Turmeric can be easily added to many dishes such as curries and soups. In small amounts, they can even give a nice texture to your morning smoothie!
#9: Citrus Fruits
We all know that fruit and vegetables are good for us but citrus fruits can give you a special weapon against acne. Vitamin C is important for collagen synthesis, skin synthesis, and skin healing. The good news is citrus fruits such as oranges, grapefruits, and lemons are packed full of it!
When your skin has all the Vitamin C it needs, you can benefit from enhanced protection from free radicals and skin repair which means you can slow down your skin’s aging process while reducing the risk of troublesome acne breakouts.
#10: Drink more water
Okay, you caught us! This one isn’t a food but water is such an important ingredient to a healthy diet as it helps with your digestion, your nutrient absorption and enables your body to be at its most efficient.
The bottom line is if you want to reduce acne flare-ups, you need to drink enough water every day. 2.7 liters for women, 3.7 liters for men. Happy hydrating!
Final Thoughts
Are you ready to free yourself from acne? Make sure to include all of these items in your shopping basket!
If you want to get extra serious about overcoming the discomforts of acne, get in touch with one of our experts today to discover the right treatment for your situation. You can easily send us a message via https://facebook.com/eraclinickh or call us at 092 414000. We’d love to help you overcome this hurdle in your life!
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