Acne is one of the skin conditions that result in a breakout and covers your skin with blackheads, whiteheads, and pimples. According to skin specialists, up to fifty million people have acne. It is common in young adults and teenagers. Acne might not be a significant problem, but it affects one’s confidence. It might also affect the impression people have of you at work or school at a subliminal level. Since the leading cause of acne in most people is the excess production of sebum due to hormonal changes, the hormonal acne diet plays a vital role. We’ve listed easy changes you can make in your diet to Prevent Acne.
So, let’s begin!
What Causes Acne?
When children hit puberty, their bodies start producing more androgen. Androgen is typically associated with males. However, it is found in small amounts in females too. Androgen stimulates the glands in the hair follicles of the skin that produce sebum, the substance that keeps the skin and hair hydrated and healthy. Due to excess production of sebum, blocked skin pores might interact with bacteria found in dust and cause acne.
What Food Should You Eat To Prevent Acne?
Fish is rich with vitamin D, iodine, protein, and most importantly, omega 3 fatty acids. Omega 3 fatty acids have anti-inflammatory properties, and since acne is mainly due to inflammation of the skin cells, it is advisable to have food that is rich in it. Fish is one of the primary and best sources of this nutrient. Dermatologists and dieticians recommend having fish as a part of your diet to treat acne.
Fruits and Vegetables
Fruits & Vegetables contain Anti-oxidants. When oxidation takes place in your cells, the compounds present in them become free radicals which interact with other cells and cause damage. It leads to inflammation, which causes acne. Antioxidants prevent oxidation from taking place, thereby reducing and preempting inflammation.
They also reduce oxidative stress. Inflammation is also caused by the lack of vitamin A and vitamin E as people who are more prone to acne tend to be slightly deficient in vitamin A and vitamin E.
Nuts are not only delicious and available widely in variety but also rich in many nutrients like fiber, magnesium, calcium, selenium, copper, phosphorus, manganese, and protein. Not to mention, they also have vitamin E, which, as discussed above, is excellent for the skin in many ways. The omega-3 fatty acids found in nuts also play an essential role.
Doctors advise that you should avoid dairy products if you have the skin problem of acne. It is because milk has certain hormones that act as precursors to testosterone. Testosterone is also an androgen, and as mentioned at the beginning of the article, excess androgen causes acne.
Yogurt is an exception as it has probiotic constituents or in other words, good bacteria. Yogurt naturally contains potassium and calcium. Additionally, there are products to which vitamin D has been added. The recommended daily intake of yogurt is one serving per day. Low-fat and non-fat yogurts are better for a balanced diet for acne.
Like vitamin E, zinc is also necessary for healthy skin. Heavy acne is associated with the deficiency of the mineral zinc. Zinc is used by many enzymes to break down molecules that keep the skin healthy.
Green vegetables are rich in not only Zinc but also antioxidants. Broccoli and Kale are examples of such herbs. Zinc is also rich in nuts like almonds and cashews.
Due to the unhealthy diet of teenagers and young adults these days, they are more likely to have acne which can be challenging to treat externally, by the use of topicals. Acne can also cause low self-esteem and depression in youngsters.
Therefore, they should have healthy food to prevent acne and make significant changes to their diets as outlined in the article above. Maintaining a food diary and monitoring outbreaks can help you find out which food worsens your acne.
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