Although officially the link between diet and acne is controversial within the scientific community, we found both from personal experience and independent research that there is almost certainly a link between Diet/Nutritional regime and Acne breakouts.
In fact, certain foods can decrease or even eliminate the likelihood of acne breakouts whereas others can trigger the sebaceous glands to produce more oil and thus acne.
If you are an acne sufferer with the curiosity to know which certain foods can help decrease your acne from the inside out and which certain foods to avoid then read on…
Top foods which are beneficial for your skin:
Green vegetables. Green vegetables (broccoli, spinach, cucumber, lettuce e.t. c) are fortified with potent antioxidants, vitamins and minerals that can really help detoxify and nourish your skin. Fruits can also be used but in moderation because they contain glucose which in excessive amounts can be harmful for skin health.
Organic yogurt. Yogurt contains live enzymes and healthy bacteria along with reasonable amounts of vitamin A- a vitamin known for treating a variety of skin conditions including acne. The live enzymes and healthy bacteria in yogurt are vital for digestion health which when upset can result in pain, nausea, weight loss, weight gain and acne.
Nuts and seeds (almonds, walnuts, pumpkin seeds e.t.c). Unless you have a nut allergy, nuts and seeds can be very beneficial for your skin’s health. They are enriched with lean protein, fiber and other nutrients necessary for optimal skin condition and health in general. Nuts and seeds can be taken anytime during the day and are among the healthiest snacks available.
Fatty fish. Fatty fish such as fresh salmon, trout, sardines and tuna are excellent sources of omega-3s and lean protein which can bring many health benefits. Studies suggest that they can decrease inflammation in the body and are vital for healthy and glowing skin. It best to take them in a fresh form and not processed or canned because they may contain harmful chemicals and heavy metals.
Avoid the following:
Sweets. The sugar in sweets in not only responsible for weigh gain and heart problems, but it can be also one of the root causes of acne breakouts. Recent studies suggest that individuals who consume sugary foods often, are more likely to develop acne than those who don’t. If you suspect that sugar makes you acne worse, then make a little experiment: Try eliminating most of or all the sugar in your diet and notice any effects in your skin condition.
Although it is rare to eliminate acne just by cutting of sugar, many acne sufferers report that eliminating sugary foods from their diets can decrease the frequency of their breakouts.
Saturated and trans fats. Saturated fats (butter, margarine, fatty red meats, whole cow milk) and trans fats (commonly found in processed foods) are among of the most fearful and unhealthy substances and this is not coincidence. They are often responsible for clogging arteries, weight gaining and increasing of inflammation. Recent studies show that they can clog skin pores as well, resulting in acne. It is a fact that western diets are rich in harmful fats and this can result in many harmful conditions including acne.
Alcohol, cigarettes and drugs. These substances are extremely destructive and can bring great havoc in your body. Your skin condition is often a reflection of your general health and if it’s bad, your skin will look bad as well. In fact, research shows that these substances dehydrate skin and can pressure the sebaceous glands to compensate with the production of more oil and thus breakouts.
Always have in mind that it’s best to opt for organic and fresh foods to maximize the results and decrease the risk of getting unwanted substances, chemicals and heavy metals in your body- which may worsen your acne. Although a healthy diet alone cannot cure your acne 100% it is a vital part of a regime to reduce your acne breakouts and prevent any worsening of the condition.
Sources:
Acne.org. (2012). How I cured my acne-message board. Available: http://www.acne.org/messageboard/index.php/topic/310115-how-i-cured-my acne-wo-medicationordrugs/page__st__100__p__3309911__hl__+diet%20+and%20+acne#entry3309911. Last accessed 11th Dec 2012. Beck, L. (2012). Does diet matter when it comes to acne?. Available: http://www.theglobeandmail.com/life/health-and-fitness/diet-does-matter-when-it-comes-to-acne/article1359591/. Last accessed 11th Dec 2012. Kern, D. (2010). Diet and acne. Available: http://www.acne.org/diet-and-acne.html. Last accessed 11th Dec 2012 Nefer, B. (2011). Does good nutrition affect acne?. Available: http://www.livestrong.com/article/533856-does-good-nutrition-affect-acne/. Last accessed 11th Dec 2012. Palmer, A. (2012). Your diet and acne. Available: http://acne.about.com/od/acnetriggers/a/dietacnestudy.htm. Last accessed 11th Dec 2012. Facing acne (2012). Preventing or Treating Acne Outbreaks. Available: http://www.facingacne.com/preventing-treating-acne-outbreaks/. Last accessed 11th Dec 2012.