Acne is one of the most common skin problems during adolescence, but it can also appear in other periods of life. Eliminating it is not always easy either with natural remedies or with more drastic solutions. A very important role, especially during the prevention phase, is the diet that is often lacking in some fundamental nutrients and is instead very rich in fats and sugars.
Generally speaking, we can say that the Mediterranean diet that includes whole grains, lots of fruit and vegetables, legumes, etc. can help a lot, and on the contrary, alcohol, smoke, fried foods, excessive fats and sugars can instead be harmful. But let's see more specifically what to insert often in your diet and what to avoid.
10 food to prevent acne
1. Fish or flaxseeds
All foods rich in Omega 3, essential fatty acids that have anti-inflammatory power, are useful for treating various problems affecting the skin, not only acne therefore but also dermatitis, urticaria, etc.
2. Green tea
Drinking this kind of tea 2 or 3 times a day can help reduce acne, but to have a combined effect you can also apply tea (at room temperature) with a cotton cloth soaked on the acne areas of the face for about 10-15 minutes.
3. Grain and seed germs
The zinc present in these foods seems to be a useful element to reduce the effects of acne, which is why it is good to consume every day foods that contain it, such as wheat germ and seeds, or whole grains, legumes and nuts.
4. Brazilian nuts – almonds
Those suffering from acne are recommended to eat all foods rich in selenium that, such as zinc, is a trace element particularly useful for skin health and it is a powerful antioxidant. A handful of almonds a day or 2/3 brazilian nuts are a sufficient dose.
5. Fruit and vegetables juices
Smoothies and fresh juices based on fruits and vegetables are all beneficial as natural anti-inflammatory, and it is always better to vary by inserting as much as possible orange and red foods, rich in beta-carotene, detoxifying green leafy vegetables, and berries that contain phytonutrients that are important for the skin.
Among the most recommended fruits in the case of acne is the apple which, thanks to the presence of pectin, provides a beneficial anti-acne action. We advise you to choose organic apples so that you can also eat the peel, the richest part of nutrients.
7. Tomatoes and strawberries
All foods that contain good doses of vitamin C are very important in acne care as they stimulate the immune system.
8. Probiotic foods
These foods are important because they reduce intestinal inflammation and in this way they can help reduce acne. Among the foods that you can insert most often in your diet are: yogurt, kefir, sauerkraut, miso soup, tempeh and Kombucha tea.
Water and all foods that contain good amounts of water such as melon, watermelon, cucumber, etc. help the body to eliminate toxins and this inevitably is also reflected on the skin. Excellent also the use of lukewarm water and lemon every morning on an empty stomach.
10. Olive oil
Seasoning salads and vegetables with raw extra virgin olive oil is a great way to prevent acne. This seasoning is in fact rich in vitamin E, particularly precious for the wellbeing of the skin. It is important to take this vitamin every day, adding foods such as hazelnuts, almonds, soy and green leafy vegetables to your diet.
5 Foods to avoid
In the case of acne you should greatly reduce the consumption of sugar, which as we know, is hidden in many foods and beverages of common use. Acidifying and inflammatory, this food is particularly harmful for acne especially if refined.
2. High glycemic foods
Not only sugar, therefore, but also all foods that provoke an increase in blood sugar levels. In fact, our body reacts to this situation by using hormones and causing inflammation that favors acne. Then just reduce to a minimum refined cereals, processed foods, etc.
3. Vaccine milk
Some studies have highlighted an association between consumption of cow's milk and acne. Probably this is due to the fact that milk is also a food that increases inflammation, and it also contains many growth hormones that can promote the excessive growth of skin cells and therefore block pores.
4. Junk food rich in saturated fats
The skin is very affected by the consumption of junk foods for the same reasons mentioned above, these foods, in fact, excessively stimulate the hormones and increase blood sugar levels. So avoid fast foods, french fries, etc.
5. Salt in excess
Adding a little salt to your dishes is fine, but you should not exaggerate since the presence of a lot of iodine tends to accentuate the problem of acne.
An additional effective weapon to support these food advices is to keep the skin always clean and hydrated. To these food advices, then add the use of natural remedies and you will see that with the combined action of all these factors you will manage to keep your acne problem at bay.