We know for sure that a correct diet is synonymous with well-being, both physical and psychological. What we eat, moreover, is also reflected in our skin. If impurities and acne are our thorns on the side, we can ask for help from the diet, avoiding foods that increase the risk of pimples and preferring those with a purifying power for the epidermis.
Dairy and Acne: Best to Avoid Them
Cow’s milk has a relatively low glycemic index, but it has been known to trigger acne and be implicated in acne flare-ups in some cases. For people who experience acne flare-ups after drinking milk or consuming dairy products, the hormone content is probably the most likely cause. Like humans, cows produce hormones during pregnancy, and these hormones have a similar effect to insulin on the human system, stimulating androgens.
If you suffer from breakouts, you may want to try reducing the number of dairy products (milk, buttermilk, yoghurt, curds, cream, cheese, butter, and ice cream) you consume to see what effect they have on your skin.
Diet for impure skin: what are the foods to prefer?
If your acne is caused by food, it may be a good idea to follow a low-GI diet. Try replacing high-GI foods (e.g., refined foods such as white sugar and white bread, sugary foods, potatoes, and white rice) with medium or low-GI foods that will release sugar more slowly (e.g., dried legumes—beans and lentils—and whole grains, certain types of fruit and vegetables).
Additionally, high-fiber foods (oats, lentils, etc.) can help regulate insulin (insulin is known to stimulate male hormones, which can trigger acne). A diet rich in phytoestrogens − natural, plant-based hormones found in foods like soy, beans, and lentils − can help keep hormones in balance.
The right diet to reduce acne should include foods such as:
- Soy, oat, almond and coconut milk ;
- Barley, spelt, brown rice;
- Extra virgin olive oil consumed raw and linseed oil;
- Oranges, tomatoes, strawberries and melons rich in Vitamin C;
- Green leafy vegetables , hazelnuts, almonds and eggs – rich in Vitamin E – are important to protect the skin from acne scars.
Get more Omega 3 fatty acids
Now that you know how to cure pimples with food, it is interesting to know that both Omega-3 and Omega-6 are essential fatty acids for a healthy body. What is especially important is the ratio between them, as this helps regulate inflammation. Since humans today consume more vegetable oils (for example, sunflower oil), the balance of Omegas in our system has changed in favour of Omega-6. To do this, scientists recommend consuming more Omega-3 fatty acids.
An essential source of Omega-3 is fish oil . Fish oil is packed with nutrients and as such is an important part of a healthy, balanced acne diet. Fish and seafood are also low GI and good for your skin.
Other sources of Omega-3 include walnuts, hazelnuts, chia seeds and flaxseeds (although flaxseeds need to be cracked before adding to food to deliver their benefits).
Stock up on antioxidants
Make sure your body has the antioxidants it needs. Free radicals and oxidation can contribute to the inflammation that occurs at every stage of acne development, and antioxidants work to combat the negative effects. Studies suggest that people with acne-prone skin may also have less Vitamin A and Vitamin E – natural antioxidants – in their blood. Dark fruits and berries (such as black grapes and blueberries) are rich in antioxidants and fiber, which can help regulate insulin. Watercress and avocado oil are good sources of Vitamin E, and foods high in beta-carotene (orange foods such as pumpkin, sweet potatoes, and carrots) are rich in Vitamin A.
Recharge with Zinc
Zinc is essential for healthy skin. We know that it helps reduce inflammation and works against the bacteria P. acnes , which is closely associated with the development of blemishes. Some research also suggests that acne patients may be deficient in zinc. Green vegetables (especially cabbage and broccoli) are both rich in antioxidants and a great source of zinc.