Are you one of the over 5 million Canadians suffer from acne. Acne can strike anyone from their teenage years all the way through their mid-life, making acne even more frustrating.
Based on the research that Canadians spend billions of dollars on over-the-counter acne treatments yearly. The good thing is we can do something about it without spending more on over-the-counter treatments by simply eating foods that help to prevent it.
But before we list down the popular foods that prevent acne let's dive into deeper details first about acne, pimples or breakouts and their differences.
Acne vs Pimples vs Breakouts
According to Wikipedia, Acne is also known as acne vulgaris, is a long-term skin condition that occurs when dead skin cells and oil from the skin clog hair follicles. A Pimple is a kind of comedo that results from excess sebum and dead skin cells getting trapped in the pores of the skin. While a Breakout is an American slang term for acne vulgaris.
To simplify it,
Acne is a skin disease condition where the pores on your face or other parts of the body become clogged or inflamed. This leads to bumps called Pimples, cysts, whiteheads, and blackheads.
Endless products exist to eliminate acne once and for all, but the foods you eat also play a part in managing acne.
So what are the common foods that help prevent acne? In this article, you'll learn more about a diet for acne and foods that you can eat that may help you.
What Foods Help Prevent Acne?
The link between food and acne is well-known. Your skin is the largest organ and it sends you signs about what's going on in your body. If you're ingesting too many foods that are high in sugar or unhealthy fats, you will see it on your skin because there's some research that suggests these foods cause acne.
So eating a healthy diet can go a long way in reducing acne! But what foods are they and how can you eat them? Here are 10 foods that help acne clear up and that you can start eating today!
1. Vegetables
It should be no surprise that vegetables are at the top of the list! Whole foods are almost always the best choice when you're getting rid of acne.
Of course, this doesn't mean that all vegetables get rid of acne, but here are a few to load on your plate:
- Kale
- Broccoli
- Spinach
- Garlic
- Cucumber
- Sweet potatoes
- Artichokes
- Bell peppers
- Carrots
All of these foods are perfect on their own, cooked, or thrown in a salad. Getting creative with making sure you get in your portions of veggies will motivate you to eat them more frequently.
2. Fish
Fish are full of good fats that help keep your skin looking supple and healthy. Salmon, especially, is a wonderful source of omega-3, which feeds your skin and helps reduce sun damage.
Omega-3s are anti-inflammatory, so they will reduce the redness that acne causes.
3. Nuts
Nuts are another great source of healthy fats that keep you full. They also contain omega-3s so they're perfect to consume if you don't care for fish. Nuts are also high in a mineral called zinc, which can help banish bad bacteria.
To get nuts into your diet, aim for almonds, walnuts, and pumpkin seeds, which are especially high in zinc. You can eat them on their own or as a mixtures
4. Yogurt
Even though dairy products get a bad reputation for potentially making acne worse, yogurt is a friend of skin. This is because the probiotics in the yogurt help balance out the gut bacteria and reduce inflammation.
Store-bought yogurt is fine, just beware of the sugar content and extra ingredients. Other probiotic foods like kombucha and sauerkraut are ok if you don't like yogurt but still want a probiotic fix.
5. Lemon
While you probably don't want to nosh on a lemon by itself, these powerful citrus fruits can help you manage acne. However, squeezing the lemon into your water along with the peel and drinking it can have some anti-acne effects. The peel needs to be included because it has the highest levels of flavonoids and produces more collagen.
6. Berries
Almost all the berries - strawberries, blueberries, blackberries, and raspberries, - are high in vitamin C and antioxidants and recommended in a skincare diet. Berries are extremely easy to incorporate into your diet, either on their own or in a smoothie.
7. Avocados
Another food full of healthy fats, avocado is a superstar when it comes to eating healthy foods. It contains lauric acid which is another anti-inflammatory to reduce the redness that comes from pimples. Avocado is another versatile food, as you can top salads with it or even sneak it into smoothies if you don't like the taste or texture.
8. Pumpkin
Pumpkins are not just for fall but consider consuming them year-round for clearer skin.
One of the reasons why is because of its high Vitamin A content. Vitamin A is essential to the growth of new cells in your body, which translates to smoother skin and less acne. It also contains Vitamin C and fibre, which means you stay fuller so you eat fewer sweets and sugary foods.
9. Oats
Your morning oatmeal may be partly responsible for clearing up your acne-prone skin. This is because oats have a high nutrient content which includes zinc, biotin, and potassium which are all great for promoting healthy skin. Oatmeal is also very versatile, so add berries for vitamin C and nuts for healthy fats.
Consume whole-grain oatmeal from a container and not the pre-mixed packages which are likely high in salt and sugar. These may contribute to acne instead of helping clear it up.
10. Beans
Yes, these protein-powerhouses can actually help ward off acne. Not only are they filling and versatile (you can throw them in a salad or soup) but they keep your blood sugar level so you don't continue eating foods that will cause acne flare-ups.
Black, pinto, kidney, chickpeas, and lentils are all great choices and they fit nicely into a budget.
Start Your Skin Care Diet Today!
Keeping your skin healthy and acne-free goes a long way in keeping you confident and warding off other skin problems. If you want to keep your skin clear, eat some of the foods that prevent acne and reap the benefits of clear skin!
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