‘You are what you eat’ is a powerful saying that holds plenty of truth in the modern world. It is no wonder skin problems are causing havoc when people are eating and using chemicals. Acne breakouts are not a sign of bad hygiene or a problem you just have to suffer – you can fight it off with natural foods and by reducing the number of chemicals you put on your skin and your stomach.
The science to back up the claims that foods can influence acne is strong. Already in 2007, an Australian research group showed how young men were able to improve their mild-to-moderate acne by switching their diets from a standard American diet to one with plenty of vegetables, fruit, lean meat and whole grains. Furthermore, in 2010, another group of scientist noted things like cow’s milk could enhance the prevalence of acne.
So, what foods should you add to your diet if you want to prevent acne? Here are the top five foods to enjoy as part of a healthy diet.
If you’re suffering from bad acne, it means your skin tissue is inflamed. Inflammation is a common occurrence in the Western world because we simply eat too much omega-6 fatty acids. These are linked with inflammation – the more you eat them, the harder it is to reduce inflammation in your body.
However, there are omega fatty acids, which are good for you and which can reduce inflammation in your body. Omega-3 fatty acids are some of the best natural nutrients you can find and oily fish is often the best resource for it. By eating more fish, you help reduce inflammation and improve your skin.
Now, it’s important to eat oily fish, such as salmon and mackerel. Furthermore, make sure your fish is sustainably sourced and checked for mercury. Morrisons Groceries UK will help you with thrifty deals and you can get plenty of affordable fish available. You can also find lots of information regarding where the fish is coming from to ensure you’re not adding extra chemicals to your body
If you want to limit your intake of fish or not have it at all, you can also get omega-3 fatty acids from flaxseeds and walnuts.
Another inflammation busting food to add to your diet is probiotics. Both pre- and probiotics can help reduce inflammation in the gut and therefore, reduce acne breakouts. The probiotics are also essential for reducing the oxidative stress your body is under. In a 2011 study, this oxidative stress, especially in your gut, was linked with acne breakouts directly. By eating probiotics, you can limit the harmful effect and reduce your skin’s irritation and redness.
Adding probiotics to your diet is rather easy as well. You can find these healthy microbes in things like yoghurt, kefir, sauerkraut and miso soup. Pickles and kimchi are another great ways to enjoy probiotics. So, don’t hesitate to visit your local Korean restaurant every once in a while!
You don’t just have to eat certain foods in order to enjoy acne-busting benefits; you could also drink your way to a better skin health. Green tea is definitely among the top drinks due to the high antioxidant consistency. When buying green tea, always opt for organic brands – don’t forget you can also sooth your skin externally with a green tea mixture!
Dark leafy greens
Dark leafy greens, such as broccoli, are a worthy food to add to your diet. These vegetables contain high levels of important vitamins, such as vitamin A, B, C, E, and K – all of which have been linked to skin repair and restoration. Furthermore, dark leafy greens are full of antioxidants, which fight against radical damage. By adding them to your diet, you can increase skin luminosity and reduce the impact of things like air pollutants.
Finally, the last acne-preventing food might require an acquired taste, but it is worth it – and according to some, tasty food to enjoy! Oysters have been found to contain a healthy level of the mineral zinc. In numerous studies, zinc has been shown to reduce the effects of acne. It calms the skin, purifies it and prevents pores from clogging.
Too much zinc is not good for your body so you definitely don’t want to try toget it from supplements. Eating zinc-rich foods is safer and easier. Oysters are a good option for getting your zinc fix and BBC Food has great recipe ideas for enjoying oysters.
If you can’t stand the thought of oysters, then you can enjoy the benefits of zinc also by adding pumpkin seeds, veal liver and wheat germ to your diet.
The above five foods are perfect for preventing acne and reducing skin irritation. Add them to your diet, while also limiting your intake of dairy and sugar, and you’ll soon have a healthier looking skin.
Image Credits: Wikimedia Commons