Skin conditions are not rare these days, especially with changing lifestyles. One such condition that has affected a number of young adults is Acne which means the development of spots. Naturally, no one likes spots. It reduces confidence levels and makes social life hell. But there’s not much you can do or can you?
What Research Says: Research in the field of dermatology shows that skin diseases like Acne could very well be improved with ‘specific diets’. These diets are healthy, fresh and should be consumed on a regular basis. In 2010, scientists conducted 27 tests, 21 observational while 6 clinical. These tests indicated that 50% Acne situations improved with the consumption of specific diet. A study in 2006 showed that boys in the age group of 15 to 25 with mild acne admitted dramatic change by consuming a healthy diet. Successive tests indicated the relationship of Acne & diet.
Acne & Diet
Studies based on population reveal that non-western diets correlate with the absence of acne.
It was duly noted that western diets were deficient of Omega-3s fatty acids whereas the non-western foods particularly in larger parts of Asia & Oceania had Omega-3s fatty acid.
Omega-6s fatty acids are known to encourage pro-inflammatory mediators and associated with the development of inflammatory Acne. Diets containing Omega-3s decrease inflammatory factors drastically.
Outcome shows that a diet rich in fish and seafood decreases Acne to new levels. Also, intake of carbohydrates & caloric restriction control sebum production in the body.
Foods to Eat
It helps fight Acne. After solid research, it was found that applying EGCG (green tea antioxidant) reduces the sebaceous glands. EGCG also reduces sebum production. Drink enough green tea and apply cooled tea bags to acne-prone areas.
Fruits & Vegetables
Our parents have always focused on eating fruits & vegetables; for a concrete ‘reason’. They have multiple ‘benefits’. Fresh fruits & vegetables contain beta-carotenes which reduce skin oils and are anti-inflammatory. Dark-berries, leafy vegetables also help clear toxins from body.
Omega-3 Fatty Acids
It helps ease inflammation which leads to skin irritation (Acne). Foods like walnuts, flaxseed oil, almonds, seafood, fish like salmon & sardines must be encouraged.
Zinc & Selenium rich foods contain ingredients that make life hell for acne producing bacteria. Turkey, nuts, tuna, ham, wheat germ, oysters, roasted pumpkin contain enough of these minerals.
They are bacteria that help reduce gut inflammation reducing acne & helping skin. Consume yogurt, dark chocolate, pickles, microalgae etc. regularly in sufficient quantity.
In the ‘required’ amount, Vitamin A works as a wonderful acne-fighting agent. Severe acne could also clear if foods like spinach, eggs, broccoli, pumpkin and carrots are consumed.
The very basic medicine for Acne is Water. Drinking huge amounts of water helps fight Acne. This is the simplest habit you can follow.
Foods to Avoid
Consuming the above mentioned foods can surely help fight Acne but ‘not consuming’ some foods could speed up the process. Insulin-spiking foods should definitely be avoided.
The main foods to avoid are: Cow’s milk, sugar, high-glycemic food, junk food, fast food, gluten-rich products, alcohol, Vitamin B12 (nutrient) etc.