Eat Right for A Pimple-free Skin
Unsightly pimples on your face are the last thing you want to see in the mirror. Unfortunately, acne is something that can flare up without any warning and ruin your day. If you have tried every acne-control treatment out there and still cannot get rid of pimples, it is time to pay heed to what you are eating.
Yes, your diet plays just as important a role in maintaining your skin health as your skincare routine. Once you understand how food can affect acne, you can prevent breakouts more effectively. In this article, let’s discuss how food can affect your skin. We have also added some vegan anti-acne food choices that can help.
How Does Your Diet Affect Acne?
A combination of factors could lead to the development of acne. They are inflammation, clogged pores, and bacteria growth on the skin. What you eat could trigger one or more of these factors. Certain foods have inflammatory properties which can cause acne breakouts. Moreover, food can cause hormonal changes in your body, which can cause your skin problems to deteriorate. Certain food categories can increase insulin levels and, therefore, sebum production.
White rice, pasta, white bread, and sugar are some of the most commonly consumed high-glycemic carbohydrates that can trigger insulin spikes. Dairy can also lead your blood sugar levels to spike quickly and result in inflammation. This can lead to clogged pores, one of the most common reasons behind acne and inflammation.
A diet rich in saturated fats and trans fats can trigger acne flare-ups because fatty foods can increase the oil on your skin surface and result in clogged pores. Instead, avoid skin-unfriendly fatty food and treat your skin to good fats called mono and polyunsaturated fats. What’s more, a diet rich in lean proteins, vegetables, fruits, and whole grains will improve your skin health.
Vegan Foods to Include in Your Anti-acne Diet
Nuts and Seeds with High Anti-inflammatory Properties
Did you know you could alter your skin health by simply adding healthy snacks like nuts and seeds to your diet? These no-prep snacks will offer the goodness of omega-3 fatty acids, and you will not have to compromise on the taste either.
Nuts like almonds and walnuts are rich in healthy fatty acids, which can help fight inflammation. Plus, they are rich in zinc, which too offers anti-inflammatory properties and helps eliminate acne-causing bacteria from the skin. Consuming a handful of nuts every day can also reduce sebum production.
Want more skin-enhancing snacks? Include some seeds in your diet. Flax, sunflower, and pumpkin seeds can reduce signs of ageing, blotchiness, skin inflammation, and pimples.
Antioxidant-Rich Fruits and Vegetables
The benefits of fruits and vegetables are immense when it comes to maintaining good health - and the effect also extends to your skin. More healthy vegetables mean clearer skin for you.
Eating antioxidant-rich veggies such as broccoli, celery, cauliflower, beets, lettuce, kale, onions, peppers, peas, and spinach can work wonders for your skin. Good fruit choices may include berries, peaches, mangoes, papaya, watermelon, and oranges. Consuming antioxidant-packed foods can help combat free radicals and oxidative stress in your body. As a result, fruits and vegetables can reduce the chances of skin damage.
Not only do fresh fruits and vegetables have antioxidants, but they also have anti-inflammatory properties, which are helpful for acne control. In addition, if you eat a produce-rich diet, you will also get the benefits of a slew of minerals and vitamins, such as vitamin A, vitamin E, and zinc. If, for whatever reason, you are unable to consume these vegetables and fruits, you can consider taking a wholesome supplement that contains the goodness of these wonder foods, like Ora Organic’s Good Skin Day. These supplements are made of all-natural ingredients and are great for stressed skin.
Foods Rich in Probiotics
When it comes to controlling acne with the diet, probiotics are a hot favourite. Probiotics are bacteria that have a good impact on the gut. Commonly termed good bacteria, probiotics can minimise inflammation and prevent pimples. So if you are on an anti-acne diet, you will benefit from adding probiotics. Some options include kimchi, sauerkraut, miso, and tempeh.
You can also eat some lacto-fermented sour pickles to reap the benefits of probiotics. Sourdough bread contains probiotics too. Nut and soy-based yoghurt and milk are also some good sources of probiotics. Sometimes, getting your required daily intake of probiotics is not possible through diet. In that case, you can opt for probiotic supplements. No matter which sources you choose, having lots of probiotics in your gut will help prevent inflammation and acne.
Foods with High Levels of Zinc
The dietary mineral zinc has many roles in your body, and skin development is one of them. For example, eating zinc-rich food can prevent acne and treat existing problems. The zinc levels in your blood will definitely play a significant role in how severe your skin concerns are. This is because they regulate metabolism and hormone levels. No wonder it can impact your acne severity.
The mineral possesses anti-inflammatory and antibacterial properties, which help reduce pimples, inflammation, and redness. It also limits the overproduction of sebum oil.
Include more and more foods that are rich in zinc. Good sources of zinc include lentils, beans, whole grains, fortified cereals, cashews, quinoa, and pumpkin seeds. You may also take zinc supplements if you suffer from moderate to severe acne issues.
Avoid Foods with a High Glycemic Index (GI)
When it comes to controlling pimples, what you should not eat is just as important as what you should eat. So, what should you avoid eating? Well, there are a few things you should avoid eating but start by eliminating foods with a high glycemic index (GI).
High GI foods do not serve well for acne-prone skin. These include sugars and carbohydrates such as white bread, highly processed food, and even russet potatoes. Even though they are delicious, they increase your blood sugar levels dramatically.
As an aftermath, you could experience inflammation, increased oil production, and ultimately unwanted pimples. So, avoid anything refined or white. If you are eating white rice and white bread, switch to lower GI options like brown rice and whole-grain bread.
A wholesome diet can improve all aspects of your health, and this includes your skin too. So if you want to live pimple-free, all you have to do is make some simple dietary and lifestyle changes. Start by eating plenty of fruits and vegetables. The high antioxidant levels in fresh produce can do wonders for your skin.
Nuts and seeds can also help prevent and reduce acne. Aim to improve your gut health by incorporating more probiotics in your diet. Do not forget to add zinc-rich food to your meals, as the mineral has good skin-enhancing benefits.
Alongside these healthy inclusions, you must cut out high-GI foods like white rice and russet potatoes. Make some minor changes in your food habits, and you can be flaunting your clear skin confidently in no time.
Also, while selecting your health supplements or skincare products, make a conscious effort to go for only organic, hypoallergenic, and pure ingredients. They would be perfect for your acne-prone skin as they are gentle and free of harsh chemicals, which can cause more harm to your overall health in the long run. Live a healthier life by adopting natural products.