A comprehensive article that covers mainly the causes of acne is already available on this website. And, in today’s article, we will examine the best foods to eat to prevent and treat acne on the skin.
However, it would be sensible to touch upon acne briefly. Thereafter, we can find out the foods that are suggested by experts to prevent or minimise acne problem.
When oil (sebum), dead skin cell or bacteria block the skin pores pimples (lesions) occur on the surface of the skin, and we call this skin condition acne.
As we all know acne is common generally during puberty when the hormones change madly in the body. What is interesting, a great number of adults as well suffer from acne in recent decades.
According to the American Academy of Dermatology Association (AAD); every year 50 million people alone in American suffer from this skin problem. Adults and young individuals ( 12-24 years ) with acne problem may be blaming some foods for causing pimples on their skin mainly face.
Scientists as well think that some foods may bring about pimples since they affect; sebum production in the skin, hormone regulation and inflammation, three of which are the triggering factors for acne development.
But, scientists are also well aware of the fact that foods are not the only factor that set off acne. They know that in addition to diet; genetics, skin type, stress level have a role to play in the formation of acne.
In this article, we will solely focus on the foods considered safe for acne patients. Please note that, since everyone has a unique skin type, a type of food that works for one may not work for the other.
Therefore, it is sensible to add below-given foods in your diet and try whether or not your acne problem has been changing for the better.
1- Low-glycemic Diet
People with diabetes are familiar with the phrase “low-glycemic or high glycemic index”. However, these terms might be foreign to many of us. For those who do not know: Glycemic index is a number from 0 to 100 given for foods based on how much the food increases the blood sugar level after the consumption.
The relationship glycemic index with acne is based on the scientific studies that suggest; eating foods with low-glycemic rate can prevent acne development by eliminating spikes in blood sugar. Furthermore, following a low-glycemic diet can improve already existing acne on the skin.
According to a scientific research published on the National Library of Medicine (NIH); After following a diet with a low-glycemic rate for 12 weeks, the improvement was observed on the skin of the individuals with acne. In light of this, preferring foods with a low-glycemic rate for 8 to12 weeks may improve or prevent acne problem.
2- Healthy Fats
At the beginning of the article, we have said that inflammation is one of the triggering factors for acne along with dead skin cells and bacteria. In this sense, avoiding foods that cause inflammation as well as preferring anti-inflammatory foods may reduce pimples and improve skin health.
Experts especially warn people with acne over not to eat the foods that contain unhealthy fats to prevent acne problem from exacerbating. On the contrary, opting healthy fats such as omega-3 fatty acids can prevent inflammation thus reducing acne formation throughout the body.
Healthy fats include; Avocados, whole eggs, fatty fish, nuts, chia seeds, coconuts.
Zinc is another nutrient that is significant for human health and both physical and mental development. As for the relationship with acne, zinc is suggested by many experts to be useful in fighting acne problem thanks to the inflammatory property of zinc.
Scientific studies reveal that those who have severe acne problem are also lacking zinc in their body. As such, scientists suggest taking a sufficient amount of zinc in order to treat and manage acne problem.
One of these studies carried out by NIH; describe zinc as promising nutrient when it comes to fighting acne on the skin. Therefore, it is important to get a sufficient amount of zinc everyday. The recommended daily zinc intake should be 9 to 11 mg to replenish zinc stores.
In light of the above-given reasons, adding zinc-rich foods in your diet as trying to prevent or managing acne appears to be a quite sensible choice.
Below foods are rich in zinc;
• Red meat
° White meat
• Sesame Seeds
• Whole Grains
4- Fruits and Vegetables
You may have guessed seeing fruits and vegetables on this list given the fact that these two are arguably the most beneficial foods on earth. Fruits and vegetables are renowned for their anti-inflammatory properties. As we discussed above, inflammation is one of the main triggers for acne formation on the surface of the skin.
What is more, fresh produce is our allies to fight free radicals which bring about many diseases and ailments from skin damage to cancer.
Therefore, setting fruits and vegetables as your main diet can help you overcome acne problem. However, bear in mind that, excessive consumption of them may also show a reverse effect on your health.
5- Vitamins A and E
While we are not forgetting all vitamins and minerals are necessary for human health, vitamin A and E carry greater importance for skin health. With this in mind, in the absence of these two important vitamins, we may face skin problems, such as acne.
Studies tell us that even though vitamin A and E may not be able to prevent acne development, these two vitamins can decrease the severity of the problem.
According to a well-rounded scientific study; despite the fact that vitamin E too is important for treating acne, vitamin A is slightly more important for us against acne problem.
The recommended daily vitamin A intake is 900 micrograms (mcg) for adult men and 700 mcg for adult women. As for vitamin E, the recommended daily vitamin E intake is 15 milligrams a day. Ensure you are taking neither more nor less than the recommended amount of these vitamins.
Foods that contain Vitamin A;
° Butternut Squash
° Sweet Potato
Foods that contain Vitamin E;
• Sunflower Seed
• Kiwi Fruit
• Olive Oil
Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely www.neededforhealth.com. His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.
Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.