Skin conditions are not uncommon these days, especially with changing lifestyles. One such condition that has affected several young adults is acne, which means the development of blemishes. Naturally, nobody likes stains. Lower trust levels and turn social life into hell. But there’s not much you can do, can you?
What the Research Says: Research in the field of dermatology shows that skin conditions like acne could be improved with “specific diets.” These diets are healthy, fresh and should be consumed on a regular basis. In 2010, scientists conducted 27 tests, 21 observational, and 6 clinical. These tests indicated that acne situations were 50% improved with the consumption of a specific diet. A 2006 study showed that children in the 15-25 age group with mild acne admitted a dramatic change from eating a healthy diet. Successive tests indicated the relationship between acne and diet.
Acne and diet
Population-based studies reveal that non-Western diets correlate with the absence of acne.
It was duly noted that Western diets were deficient in omega-3 fatty acids, whereas non-Western foods, particularly in large parts of Asia and Oceania, had omega-3 fatty acids.
Omega-6 fatty acids are known to stimulate pro-inflammatory mediators and are associated with the development of inflammatory acne. Diets that contain Omega-3 dramatically decrease inflammatory factors.
The result shows that a diet rich in fish and shellfish reduces acne to new levels. Additionally, carbohydrate intake and caloric restriction control sebum production in the body.
Food to eat
Helps fight acne. After solid research, the application of EGCG (green tea antioxidant) was found to reduce the sebaceous glands. EGCG also reduces sebum production. Drink plenty of green tea and apply cold tea bags to acne prone areas.
Our parents have always focused on eating fruits and vegetables; for a specific “reason”. They have multiple ‘benefits’. Fresh fruits and vegetables contain beta-carotenes that reduce skin oil and are anti-inflammatory. Black berries and leafy greens also help flush toxins from the body.
Omega-3 fatty acids
Helps relieve inflammation that leads to skin irritation (acne). Foods such as walnuts, linseed oil, almonds, shellfish, fish such as salmon, and sardines should be encouraged.
Foods rich in zinc and selenium contain ingredients that make life hell for acne-causing bacteria. Turkey, walnuts, tuna, ham, wheat germ, oysters, roasted pumpkin contain enough of these minerals.
They are bacteria that help reduce intestinal inflammation by reducing acne and helping the skin. Eat yogurt, dark chocolate, pickles, microalgae, etc. regularly in sufficient quantity.
In the “required” amount, vitamin A acts as a wonderful acne-fighting agent. Severe acne could also go away if foods like spinach, eggs, broccoli, pumpkin, and carrots are eaten.
The very basic medicine for acne is water. Drinking large amounts of water helps fight acne. This is the simplest habit you can follow.
Foods to avoid
Eating the foods mentioned above can surely help fight acne, but “skipping” some foods could speed up the process. Foods high in insulin should definitely be avoided.
The main foods to avoid are: cow’s milk, sugar, high glycemic index food, junk food, fast food, products rich in gluten, alcohol, vitamin B12 (nutrient), etc.
Written by Mayank Kumar Saini