An Anti-Acne diet is a diet that restricts “high-glycemic” carbohydrates, such as those found in sugary foods, pasta, white rice, and bread. It is high in protein, fat and healthy vegetables.
There are many different types of Anti-Acne diets, and studies show that they can significantly reduce acne symptoms. and improve health.
As nutrition is important for health and can affect the health and age of your skin.
But before we get the anti-acne diet, including foods to eat and avoid, let’s start with the basics.
What is Acne?
Acne, also known as acne vulgaris.
Pimples or Acne is a skin condition that appears as white, black and burning red spots. It can start from about 14 years and can go up to 30 years at any time. They are irritating at the time of exodus and even later, their stains remain on the face.
Acne is a disorder originally related to oil glands and dead skin cells present under the skin.
The onset of acne is also strange. At first, they emerge on the face in the form of small grain. They are also high in the frontal, cheeks, and nose.
What Causes Acne?
According to Allopathic medical science, pimples or acne are caused by the stoppage of secretions from the fat glands.
But sometimes due to imbalanced hormones, it starts to form in large amounts, which causes the pores to close, making the problem of acne common.
Risk factors for the development of acne:
- Hormonal Changes
- Eating Habits or Diet
- Overdose of Medicines
- Environmental Factors
- Bad Lifestyle Habits
In some people, hormonal changes occur in an abnormal way, due to which many problems have to be faced.
Link Between Diet and Acne: How Does Diet Affect The Skin?
We make the body as we eat. Even research here agrees that your diet can affect your health and skin. At the same, a healthy diet can help you aggravate or reduce your acne.
Eating a nutritional full diet gives our bodies support to function optimally. According to research reported-
Diet may influence outcomes:
- Diet stimulates the production of hormones.
- Diet can affect your skin
- Diet raise blood sugar more quickly than others.
Dietary changes may affect health outcomes, as in skin disease (pimples, acne, skin cancer, allergy, dermatitis).
Research has uncovered important evidence that dietary considerations may be important in certain dermatological conditions. Dermatologists should also be led to provide digestible dietary recommendations. (study)
Connection Between Acne and Diet–
In fact, researchers have provided strong support for the diet as a possible cause of acne.
Dietary Dairy Intake and Acne
Dairy products promote insulin secretion and hormone production, such as IGF-1, which is known to be a major contributor to acne development. Insulin and IGF-1 have been shown to increase sebum production. (study)
Relationship Between Chocolate and Acne
Researchers have recently evaluated the effects of chocolate on acne. Chocolate consumption also spoils acne. (study)
However, some studies suggest that chocolate affects acne, it cannot be said.
The Anti-Acne Diet: What to Eat and What to Avoid
Studies show that dairy products and sugar food, ie food and beverages containing sugar, may be associated with the development of acne. Let us tell you what to eat and what to avoid for getting rid of the problem of acne.
Below are some of the foods that can be helpful in preventing and reducing pimples. Do not consider these foods as a cure for acne. If the problem is serious, then contact a dermatologist.
Foods and Beverages to Eat
1.Diet rich in omega-3 fatty acids
Omega-3 is such an essential fatty acid, which is important for the body. These are polyunsaturated fats, which can be taken from food items. These are necessary for our cells to function properly. It is also involved in the formation of hormones that regulate blood clotting, narrowing of the arterial walls, and normalization.
Omega 3 fatty acids keep your skin soft, moist, and wrinkled. Protects the skin from being dehydrated. This prevents acne or pimples from coming. Also, it protects the skin from damage from sunlight. (study)
Omega-3 Fatty Acids Diet list
- Flaxseed and flaxseed oil
- Canola oil
- Soybean oil
- Chia seeds
- Cod liver oil
2. Diet Containing Vitamin-A, D and E
Vitamin A is found in two forms, retinol and carotene. Vitamin-A (retinol) can help fight acne. According to a study conducted on men and women, retinol can be treatment of acne vulgari. (study)
Beetroot, carrot, cottage cheese, milk, tomatoes, green vegetables, yellow fruits should be eaten for lack of vitamin A in the body. Vitamin A is found in plenty in it, which fulfills it in the body.
Study mentions that taking vitamin-D supplements can improve acne symptoms.
Apart from this, taking vitamin-E with vitamin-C can also prevent one type of acne. Together these two vitamins can prevent acne from flourishing.
- Sunflower seeds
- Sunflower oil
- peanut butter
- Peanuts (dry roasted)
- Boiled spinach and broccoli
- Raw tomatoes
- Kiwi Fruit and Mango
- Olive oil
3. Diets Rich in Zinc-Rich Foods
Food Items High In Zinc
- Sesame seeds
- Pumpkin seeds
4. Diet Containing Antioxidants Fruits and Vegetables
Intake of antioxidants in food can also prevent acne. Actually, oxidative stress is also one of the main causes of acne.
People struggling with acne have a shortage of antioxidants. Research found improvement in acne after its supplement. (study)
Food Items High In Antioxidants
- Green tea
- Pecan nuts
5. Low-Glycemic Diet
The glycemic index (GI) is a measure of how quickly a meal can raise blood sugar (glucose). Only foods that contain carbohydrates fall into the glycemic index category.
Generally speaking, foods with low GI increase glucose in the body slowly. This low-glycemic diet can improve acne sensitivity and help prevent breakouts.. This is why nutritional lifestyle changes are considered necessary for acne.
Food Items With Low-Glycemic
6.Drink lots of water
Drink lots of water to keep your skin fit. This will always keep the skin hydrated and also cause blood flow in the body. In addition to water, you can consume fruits and vegetables that have lots of water. You should drink about 8 glasses of water a day.
There are some things in your house too that will help you in removing your acne. Ayurvedic Homemade Remedies for Acne (Pimple).
If you are also troubled by recurring blackheads and want to get rid of it forever, then read- blackheads removal home remedies.
Foods and Beverages to Avoid
If you want to get rid of the acne problem, then it is better to avoid dairy products, fatty foods, and high sugar foods.
Sweet & Sugar Food & Beverages: To avoid pimps, you should avoid candy, cake-pastries, soda, cookies, energy drinks, sweet drinks, etc
Milk and dairy products: Do not consume milk, cheese, yogurt, etc. and if you cannot live without it, you can opt for plant-based dairy products.
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