Diet for the skin: 18 foods against acne

VRach-dermatocosmetologist of the clinic Green Beauty Bar Yulia Elina told what products change lipid composition and how zinc restores skin after acne.

The diet clearly affects the intensity of the rash and the production of sebum. The pathogenesis of acne is based on hyperactivity of the sebaceous glands, change, keratinization of pores and multiplication of acne bacteria. The causes of excess activity of the sebaceous glands can be associated with hormones, as well as with certain components of food. Therefore, I give each patient personal recommendations, depending on his condition. In case of improper nutrition, even the best cosmetic and medication will produce a short-term effect. Therefore, the choice of products for your diet must be approached very selectively. First, I will tell you what foods must be included in the diet.

Carrots, spinach, cabbage leaves

These are foods that contain vitamin A (retinol). With the daily rate of retinol in the body, the amount of sebum produced is normalized. The less it is, the less you will provoke the development of acne and acne.

Melissa, sage, thyme, rosemary

These herbs contain rosmarinic acid, a powerful antioxidant and anti-inflammatory agent. For acne, antioxidant-rich foods are often prescribed. They suppress cellular inflammatory mediators and fight free radicals. Another good source of antioxidants is kelp. I especially recommend these products to owners of oily skin.

Oysters, peanuts, pumpkin seeds

These products are rich in zinc – a trace element that helps the skin keratinization process, participates in the creation of a protective barrier and promotes skin regeneration (this is important for scar healing), and is also an antioxidant. For example, 100 g of oyster contains 60 mg of zinc. You can also add beef, lamb, cashews, beef liver, chicken to the list of healthy foods.

Blueberries and broccoli

The human body undergoes a glycation process: sugar molecules attach to fat and protein cells. This leads to their aging. Outwardly, this is reflected in the deepening of wrinkles and a decrease in moisture in the dermis. To prevent this from happening, eat foods that reduce glycation. In addition to blueberries and broccoli, brown algae and green tea contribute to this. With such a diet, the body will thank you!

Lean meat (beef, lamb, chicken)

Ideal if it is steamed. The level of hydration of the skin of the face and its acid-base balance depend on the consumption of saturated (about 5% of the daily calorie intake) and monounsaturated (20%) fatty acids.

Flaxseed oil and fish (herring, mackerel, salmon, tuna, sardines)

Eating fish rich in polyunsaturated fatty acids reduces the likelihood of acne formation. Fatty acids have an anti-inflammatory effect and are part of the membranes of all cells in the body. That is why dermatocosmetologists prescribe Omega 3,6,9 to patients as part of a healthy diet.

What should you give up if you have problem skin?

To begin with, exclude provocative agents from the diet for 6 months in order to assess the participation of these factors in a particular case.

What should you give up if you have problem skin? The first is dairy products. We include milk, even skimmed milk, and ice cream among them. These foods increase the level of sugar and the hormone insulin IGF1, which leads to an increase in the production of dihydrotestosterone in the blood (and this is a change in the composition of skin lipids and the differentiation of keratinocytes (surface cells). This leads to follicular hyperkeratosis (accumulation of dead skin cells both on the surface and and inside the pore.) The consequence of hyperkeratosis is the clogging of the skin and the occurrence of inflammation in it.

There is no scientific evidence that eating cheese and yogurt provokes acne, but since many people have latent lactose deficiency, these foods are also best avoided. Bodybuilders who consume shakes with casein, whey protein and very large amounts of milk to build muscle often suffer from acne.

It is also necessary to exclude foods with a high glycemic index: fast food, chocolate, baked goods, ready-made pizza, packaged cakes, chips, alcoholic and carbonated drinks, unnatural juices. Replace sugar with stevia or fitparad (no more than 3-4 sachets per day).

A separate group is spicy dishes. Their use increases the secretion of sebum. The stress hormone cortisol is released, which increases sebum secretion. Even coffee can have this effect. Trans fats are also enemies of healthy skin, they provoke acne by activating the production of sebum and keratinization of the pores, which quickly clogs the pores. Smoking can also cause inflammation in pimples (and these pimples produce acne and acne).

If you manage to restructure your diet for health benefits with acne, then within a few weeks you will improve your skin by at least one notch!