The anti-acne diet: How to eat your way of cleaning the skin

“Let food be your medicine and medicine be your food.”

It is impossible to deny the truth behind this old but wise statement of the Father of Modern Medicine, Hippocrates. When it comes to acne, your diet has a massive impact on its appearance. And while you can not simply make it disappear with your nutritional intake, you can certainly influence it. Depending on your nutrition intake, the severity of acne could reduce or worsen. You wonder how? Read on to find out everything about acne diet.

What are the causes of acne?

If you think that not taking care of your face has given you this ugly acne, clear that thought. Because your hormones influence the appearance of acne. They make your skin produce more oil. And when a layer of dead skin cells builds up on the pores, you get acne.

For some people, acne decreases with age, and for some, it becomes severe, and this is due to the function of your immune system and other genetic factors (1).

Diet And Acne: The link

Research does not negate the connection between acne and your diet. What you eat appears on your face, and a healthy diet helps you get rid of acne. A review of several studies found that specific diets and foods can aggravate or reduce acne (2).

Now, let’s see how you can control your acne breakouts with an anti-acne diet.

1. Low Glycemic Index (GI) Diet

What does the research say?
Several studies have been conducted to discover the effectiveness of a low glycemic index diet. The glycemic index (GI) is a measure where foods are classified according to their effect on your blood sugar level. In other words, foods that do not increase your blood sugar level have a low glycemic index. Clinical studies and controlled trials have shown that a low-glycemic diet reduces the androgen free index (ie, controls the release of a hormone called androgen, which is one of the main causes of acne), thus reducing the severity of acne (3), (4).

Low GI food items

  • Oat bran and rolled oats
  • Whole wheat
  • Brown rice
  • Sweet potatoes
  • Nuts and raisins
  • peanuts
  • Lenses (red and green)
  • Carrots (raw and boiled)
  • Eggplant (aubergine or brinjal)
  • Broccoli
  • tomatoes
  • Mushroom
  • Red peppers
  • coconut
  • kiwis
  • oranges

2. Omega-3 fatty acids

What does the research say?
These fatty acids are found mainly in protein sources, such as eggs, fish and some plant sources. A study published in Lipids in Health and Disease reveals that omega-3 fatty acids are anti-inflammatory, and those who have included omega-3s in their diet have experienced reduced levels of acne severity (5).

Foods rich in omega-3 fatty acids

  • Fish such as mackerel, herring, sardines and salmon
  • Cod liver oil
  • Oyster
  • Caviar
  • Linen
  • Nuts
  • Chia seed
  • Soy
  • Dairy products and grass fed meats

3. Foods containing vitamins A, D and E

What does the research say?
Vitamin A (retinol) fights acne when applied topically. A study conducted on men and women showed that retinol was very effective in treating acne inflammation (6).

A study published in 2014 in Dermato Endocrinology found that people with acne had low levels of vitamin D (7). Another study found that people with acne experienced an improvement in their symptoms after they started taking oral vitamin D supplements (8).

In addition, vitamin E, along with vitamin C, helps prevent the formation of comedones and the growth of bacteria causing acne (9).

Foods rich in vitamins A, D and E

  • Yam
  • carrots
  • Egg
  • Raw whole milk
  • Tuna
  • Salmon
  • Caviar
  • Mushrooms
  • spinach
  • Lawyer
  • Olive oil
  • tomatoes

4. Foods rich in antioxidants

What does the research say?
Oxidative stress is one of the main reasons for acne. Your body has an antioxidant defense system, such as catalase (CAT) and superoxide dismutase enzyme (SOD), which regulates the production of reactive oxygen species (ROS), thus maintaining the redox balance of cells. High levels of ROS and low levels of antioxidants cause ntlence. So, consume foods that are rich in antioxidants to prevent acne (10).

Foods rich in antioxidants

  • Dark chocolate
  • Berries (cranberry, blackberry, goji berries, blackberries and wild blueberries)
  • Pecan nuts
  • beans
  • Coriander
  • Artichokes (boiled)
  • Raisins
  • Green tea
  • Broccoli
  • tomatoes

5. Diet enriched with foods containing zinc

What does the research say?
According to studies, this micronutrient is crucial for the development of the skin and to maintain its proper functioning. In addition, zinc is effective against bacteria causing acne. Several studies have concluded that people who suffer from acne (both men and women) have significantly lower levels of zinc in their body (11), (12). When consumed orally, it has reduced acne inflammation significantly.

Zinc rich foods

  • spinach
  • Chicken
  • Mushrooms
  • Yogurt or kefir
  • Lambca
  • shew
  • Chickpeas
  • Cocoa powder
  • Sesame seeds
  • Pumpkin seeds

6. Controlled or without milk

What does the research say?
Researchers suggest that dairy products can make your acne worse (13). Why? This is because dairy cows often receive injections of hormones to increase their milk production. And when you consume milk or dairy products made from it, it causes hormonal imbalance in your body, triggering acne (14).

In addition, cow’s milk is intended for calves to help them grow, and it is loaded with hormones and other steroids that are certainly not suitable for acne.

Alternatives of milk to try to avoid acne

  • Rice milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Tiger nut milk
  • Macadamia milk

7. Chocolate and acne

What does the research say?
A 2013 study found that chocolate could increase the severity of acne (15). Another study conducted in 2014 suggested that cocoa consumption could increase acne symptoms (16). However, evidence proving the involvement of chocolate in worsening acne is very limited (17).

And it is more likely that sugar and other ingredients in chocolate are to blame for your breakouts. If you are in a dilemma of eating chocolate or not, opt for dark chocolate and check sugar and other carbohydrates before consuming it.

8. Other supplements to clear up acne

Selenium: A study published in Advances in Dermatology and Allergology states that people with acne vulgaris have low levels of selenium in their body (18). So, to increase your selenium levels, you can take supplements.
Vitamin C: This antioxidant is a savior for your skin. It not only stimulates cellular regeneration, but also clears acne and minimizes breakouts (19).Vitamin B3 or Niacin: This essential vitamin is very effective in the treatment of acne (20).
So, you now have a research-supported diet to get rid of acne. I hope you find this list useful.