The relationship between diet and acne has not been fully confirmed. However, several studies have found that the consumption of some healthy foods and the avoidance of other ones can lead to up to fifty percent fewer pimples. There is no absolute guarantee that the improved nutrition will work for improving acne, but it will certainly not do harm to your skin. Quite the opposite, it will become healthier, stronger and more radiant. Moreover, the effects on your general health and vitality will be more than beneficial.
First, you should establish healthy eating habits. A restrictive diet with fewer than three meals a day can have an adverse effect on acne and on your wellbeing, in general. It has been proven that poor nutrition can lead to hormonal problems, especially in children, teenagers and women. In turn, these changes might aggravate acne. That is why it is important for you not to go on crash diets and overly restrictive diets if you want to get rid of acne for good.
Different studies have shown that carbohydrates with a high glycemic index can aggravate acne while ones with a low glycemic index can improve it. For this reason, you might want to increase the amount and variety of vegetables and fruit in your diet. This is equally true with legumes, such as beans and peas as well as nuts and seeds. White bread, white rice and potatoes might not be good for your acne, so it is best to reduce them. Whole grain breads and pastas, together with brown rice, can have the exact opposite effect.
Most importantly, avoid having too much sugary foods and junk food, such as chips. Low-glycemic index foods, such as cherries, peaches and grapes are great sources of healthy fruit sugar (fructose). Still, you can have a little bit of chocolate, especially dark. Cocoa is rich in antioxidants that have an anti-inflammatory effect and can actually relieve acne.
Scientists believe that proteins can also cause acne to improve. That is why you should not hesitate to have low-fat dairy and low-fat meat in your diet. Yogurt and chicken are excellent choices. Yogurt, in particular, is known for killing some harmful bacteria in the body and can potentially help you with acne in this respect. It is highly recommended you include fatty fish, such as salmon and mackerel, in your diet. These are rich in omega-3 fatty acids. They have an anti-inflammatory effect which can be beneficial for acne.
It is possible for fat-rich foods to make acne worse. That is why you should try your best to exclude them from your diet. Fast food burgers and chips are definitely not good for you in any respect. Still, you should not aim to exclude the healthy foods with higher levels of fat from your diet. The beneficial effects from olive oil have been known for quite a long time now. Avocado is a great food with low glycemic index. It contains healthy fats as well.
You should definitely have healthy foods rich in antioxidants in your diet. As said earlier, these chemical compounds have an anti-inflammatory effect on the skin and can improve acne. In addition, they fight the formation of free radicals that harm the skin. Some antioxidants have strong antibacterial properties as well. The antioxidant rich foods that you should have in your diet include blueberries, black and pinto beans and citrus fruit. Generally, all fruits and vegetables contain various amounts of different antioxidants.
There are some vitamins and minerals that are known to aid in the improvement of acne. Vitamin A or retinol is known for having a peeling effect on the skin and can be effective for pore unclogging and prevention of acne. This nutrient is found in liver, butter and eggs. The human body naturally transforms carotene into Vitamin A, so you might want to add more pumpkin, squashes and carrots to your diet.
Zinc aids the preservation of the hormonal balance in the body. It can prevent the increased production of male hormones and the secretion of more skin oil. It also improves skin health. Seafood, beans, nuts and seeds are all excellent source of zinc which can help you get rid of acne.