When it comes to dealing with acne conditions, you can treat the issue with internal methods by using medications and herbal supplements. You also have the option of using acne topical treatments for managing outbreaks. Anyone who is looking to control acne eruptions, however, should firstly examine his or her dietary intake to see what foods and/or beverages may be triggering the condition in the first place. Often times, acne eruptions suggest an internal condition or imbalance; your skin will reflect your inner health. Therefore, an acne diet plan that is rich in nutrients can lead to healthy looking skin. The typical Western diet consists of foods and/or beverages high in sodium, trans fats, saturated fats, processed foods, sugars, dyes, preservatives, and refined carbohydrates. Yet, it is these very same ingredients that should be avoided at all costs by an acne sufferer.
The Effects of Iodine and Salt
An acne diet should be low in iodine and salt. Iodine is a mineral that your body requires to remain healthy, but you only need a very small amount to maintain satisfactory health. This mineral is commonly found in table salt, certain bread selections, and seafood. Iodine has also been identified as a cause for acne eruptions. To minimize your chances of an acne outbreak, you will want to reduce your consumption of foods high in iodine content such as turnip greens, shellfish, Swiss chard, soybeans, lima beans, garlic, sesame seeds, and summer squash. You should refrain from adding table salt to foods as well; instead, you can try a salt substitute product if you crave additional spices on your food selections. Some bakery foods, pastries, and potato chips or other snacks are also high in salt content and should be avoided.
The Effects of Refined Carbohydrates and Sugars
There is a strong link between the consumption of refined carbohydrates and sugar-filled foods and acne eruptions. Sugary foods as well as refined carbohydrates that come from foods made with processed white flour cause an increase in blood sugar levels. When you body generates high levels of glucose, it has to release more insulin to keep your glucose or blood sugar levels controlled. Eventually, the continual increase of blood sugar and insulin production can lead to the development of insulin resistance in the body. Additionally, when your body creates a lot of insulin it is also creates a lot of sebum as well: sebum is a substance that is behind a lot of acne outbreaks. Pores become clogged with dead skin cells, oils, and the excessive sebum that the body produces. Clogged pores, in turn, make an environment in the skin that is suitable for the growth of bacteria. If you are looking to consume an acne diet that can diminish the eruptions you experience, you should stay away from sodas, fruit juices high in sugar, foods containing white sugar, and foods containing corn syrup.
The Effects of Trans and Saturated Fats
A healthy acne diet is low in trans fats as well as saturated fats. Trans fats are found in different types of vegetable oil and are a type of fat that helps preserve the freshness of the oil. Meanwhile, dairy products are a large source of saturated fats. Both types of fats are responsible for increasing the amount of unhealthy cholesterol in the body, and they are also a source for heart conditions. What’s more, trans fats and saturated fats can increase the amount of oil that your body produces; this increased oil production can lead to acne outbreaks anywhere on your body. When creating your acne diet plan, make sure you minimize the consumption of coconut oil, palm oil, cakes, cookies, pastries, white bread, butter, fried foods, sausage, gravy, meatballs, red meat products, chocolate, sardines, salmon oil, herring oil, cheese, dry roasted nuts, whipped cream, and processed meats.
Healthy Acne Diet Options
Zinc has been identified as a natural acne fighter. Some meats, nuts, and legumes contain Zinc, and you can also add selections like tofu, pinto beans, black-eyed peas, lima beans, miso, whole grain selections, crabmeat, shrimp, mushrooms, oysters, pumpkin seeds, tahini, and sunflower seeds to your daily food intake. If you want to derive a good source of Zinc from red meat sources or dairy products like gouda cheese, Swiss cheese, or Ricotta cheese, make sure you do so in moderation because dairy products are also high in saturated fats.
A healthy acne diet is one filled with foods containing high amounts of fiber, minerals, vitamins, and antioxidants. While you will want to minimize your intake of sugary fruit juices, you still need at least five servings of fresh veggies and fruits on a daily basis. To increase your Vitamin A intake, a vitamin rich in antioxidants, make sure you eat a lot of squash, carrots, and dark green, leafy veggies. Foods high in Vitamin A content help improve the amount of collagen your skin produces too, so your skin remains flawlessly smooth. Additional food selections high in Vitamin A content include eggs, chicken liver, calf, pumpkin, mangoes, apricots, and peaches.
Vitamin C containing foods are equally important in an acne diet. Like Vitamin A, Vitamin C is a natural antioxidant and it boosts the efficiency of your immune system. You should add lemons, oranges, cauliflower, tomatoes, cabbage, green peppers, pineapple, cranberries, raspberries, blueberries, papaya, watermelon, and Brussels sprouts to your food intake to get more Vitamin C every day.
Vitamin E, works as an antioxidant in the body, and it is essential for healthy looking skin. You can consume a supplement to get enough Vitamin E each day or you can get Vitamin E from food sources like kale, spinach, turnips, mustard greens, collard greens, beet greens, or cold pressed oils like cottonseed, canola, soybean, olive, and safflower. Additional food choices offering high amounts of Vitamin E include mayonnaise, sunflower seeds, eggs, hazelnuts, almonds, walnuts, avocados, yams, asparagus, wheat germ, and liver.
You should consume food sources containing Omega 3 at least three times weekly. Excellent sources of this fatty acid include herring, tuna, halibut, mackerel, sardines, and salmon. You can also get Omega 3 from walnuts, purslane, pumpkin seeds, and soybean, pumpkin, perilla seed or walnut oil.
Meanwhile, diets high in fiber are ideal for anyone looking to get acne under control. Fiber helps keep the body’s digestive processes regular so that the body can rid itself of toxins. Natural fiber sources include, but are not limited to, corn bran, whole grain products, wheat bran, fruits, psyllium seed husks, oats, dried beans, barley, and peas.
In any diet for acne, the importance of consuming enough water every day cannot be overstressed. Everyone has to get eight glasses of water daily to keep the body and the skin hydrated. When you are hydrated, your circulation remains at peak performance, and your digestive system also works at its best, ensuring the appropriate absorption rate of the Vitamins, nutrients, and minerals that you consume. Finally, a well-hydrated body is one that can rid itself of toxins with greater ease.