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There’s scientific evidence that your diet has a crucial role in your skin’s health. What you eat and drink has an impact on your skin’s texture and structure, whether it’s for good or bad. That’s why you should follow some dietary recommendations in order to fight against acne.
Acne is a skin condition that occurs when your hair follicles become clogged with oil and dead skin cells. It usually affects the face, back, and sometimes the chest. It causes whiteheads, blackheads, or pimples. Acne is wrongly related exclusively to puberty, even though there are other factors than hormonal changes that can cause these annoyances.
Genetic factors, stress, and specific medications, such as certain birth control pills or corticosteroids, can be also a cause of acne. And, of course, your diet plays a principal role in everything related to your skin. The more refined sugars or carbohydrates you eat, the higher is the risk to have oily skin, and therefore, more chances to suffer from acne.
As acne can be influenced by many different causes, the first thing you need to do is cut off everything that contains sugar, refined processed carbohydrates, highly processed vegetable oils, and dairy products. This way, you'll fight against inflammation, oily skin, and acne at the same time. Then, add these products to your diet:
1. Vitamine E foods
Vitamin E prevents the formation of blackheads or whiteheads by reducing the bacteria that can form them in hair follicles in the first place. You’ll find it in broccoli, spinach, chard, sunflower seeds, bell peppers, kale, brussels sprouts, and almonds. As olive oil also contains vitamin E, you can add two tablespoons per day to your salad.
2. The benefits of Vitamin A
Vitamin A promotes cell turnover in the skin. In other words, it boosts the regeneration of skin cells on the surface of your skin, where blackheads and whiteheads lay. You can find vitamin A in orange-colored fruit and vegs, like tangerine, oranges, and carrots, as well as in butter and egg yolks.
3. Zinc: a powerful micronutrient
Zinc is a micronutrient that’s essential for the development and correct functioning of the skin. It improves wound healing and has anti-inflammatory and anti-bacterial effects against acne. You can find it in seafood galore, like shrimps, oysters, and other shellfishes.
4. Coconut oil: another acne-fighting food
Coconut oil contains caprylic and lauric acid, both with antibacterial, antifungal, and anti-inflammatory properties. You can add coconut to your diet in different ways: by eating a piece of coconut, by adding coconut oil to your smoothie, or by using it to cook your traditional recipes.
5. Selenium: the ultimate ally
Selenium neutralizes free radicals and other skin-damaging compounds. This way, it protects cell membranes and keeps them healthy. It’s been proven to prevent acne as well. Great sources of selenium are kinds of seafood like cod, tuna, halibut, sardines, and salmon, but also meats like beef, turkey, and lamb. If you’re vegetarian, you can go for Brazil nuts, eating two pieces a day for an adequate intake.