Most people spend a fortune on over the counter, scrubs, masks and creams that claim to cure acne. However, if the problem comes from within your body, then none of these are going to be of any use. The condition of your skin is a message of what is going on inside your body. This is the reason that apart from topical application, you need to take care of your diet if you want to prevent breakouts. According to research, low glycemic and high protein foods are excellent to reduce breakouts. Hence it is necessary to have a diet rich in fruits and vegetables. Let us look at some foods to avoid acne prone skin.
This is a dark green leafy vegetable that is very low in calories. It is also dense in nutrients and is packed with fiber along with vitamins A, B-6, C and K. It also has minerals manganese, calcium, potassium, copper and magnesium. The vitamins, antioxidants and minerals in Kale help to reduce pigmentation and enhance the ability of the skin to fight acne. Vitamin C especially promotes the formation of collagen apart from increasing immunity. This vitamin also helps in repairing acne scars because it increases the cell turnover rate. You can add a cup of kale to your smoothie in the morning or lightly sauté it with some condiments and eat it as a side dish (1).
Sweet potatoes contain a large amount of beta carotene which gets converted to vitamin A in the body. The topical creams for acne often contain retinol which is a derivative of vitamin A. Once you eat sweet potatoes the beta carotene will be converted to vitamin A. This vitamin will act as a skin barrier against discoloration, inflammation, and clogged pores which are the result of free radicals. Vitamin A is also an antioxidant which will prevent this from happening and hence will reduce the breakouts which are usually results of clogged pores (2).
Fresh lemon juice acts as a natural astringent which enables it to tighten sagging skin and blurring blemishes. It is not recommended to use it as a topical treatment for acne because it is too acidic and can damage the barrier of the skin. But lemon juice as a lemonade, or in a salad or any other way as part of your diet can reduce the breakouts. Lemon also has a high amount of vitamin C which is an antioxidant and as mentioned above very useful for acne prone skin (3).
Pumpkin is loaded with fruit enzymes, zinc, and alpha hydroxyl acids and it can soften your skin and restore the pH balance. This is the reason that it is present in many exfoliating products and masks. However, the high amount of fibre, and zinc in pumpkin will be very beneficial for acne prone skin if eaten regularly. Zinc is a popular treatment for acne because it helps to regulate the production of oil on the skin and thus helps in keeping the pores unclogged reducing the occurrence of acne. Usually, it is difficult to intake enough food to prevent acne (4).
Berries are rich in vitamin C and antioxidants that help to reduce acne on your face. Vitamin C is a powerful weapon against blotchy skin, while the antioxidants from the berries act like a combo attack against those pesky dark spots, stopping them from ever forming in the first place. Add berries like blueberries, blackberries and strawberries to your diet for acne free skin. You can add berries to your oatmeal, smoothies or yogurt. You can also make juice using berries or simply eat them as a snack (5).
Legumes are low glycemic foods which are associated with more consistent blood sugar levels and fewer acne flare-ups. Research shows that high glycemic foods like chocolate, sweets and cakes are the foods that cause acne and other skin problems. Chickpeas, kidney beans, lentils, and peanuts are some of the most popular legumes that can be added to your acne diet. You can add them to your soup or salads or add them to the vegetables (6).
Papaya is also an excellent food to reduce acne and spots. Papayas contain a digestive enzyme called papain. This digestive enzyme helps to exfoliate dead skin, unclogged pores, fade acne scars, hydrate skin and prevent any future breakouts. Papaya also provides vitamins and minerals to improve skin elasticity and can help banish the appearance of fine lines and wrinkles. Add papaya to your salads or eat it with your meals (7).
Acne is a common skincare problem that affects your skin. Acne is caused by stress, diet, hormonal imbalance and sun exposure. While there are plenty of skincare products that can help to reduce acne. Eating the right kind of food can help to clear acne naturally. In this blog we have explained the best foods to eat to prevent and treat acne and how to incorporate them in your diet. Try these healthy foods daily and prevent acne to get clear skin.
FAQs
1. What foods help clear acne?
Foods like kale, lemon, berries, pumpkin, sweet potatoes and legumes help to clear acne
2. What foods prevent acne prone skin?
Foods rich in antioxidants, low glycemic food and dairy can help to prevent acne prone skin.
3. What can I drink to clear acne?
You can drink green tea, lemon juice, pomegranate juice for clear skin.
4. Is milk good for acne?
There is mixed evidence regarding dairy and acne. Some studies suggest that drinking milk can lead to breakouts.
5. How to clear acne quickly?
Apply anti-acne serum on your face to clear acne quickly.
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