Suffering from blemishes and acne outbreaks on a frequent basis? Can’t see your nose anymore due to all the blackheads that are there? Maybe you’re not eating the best foods to prevent acne!
As a common expression goes: “You are what you eat”, nothing could be more true than the relation between the health of your skin and what you put in your mouth. Certain studies have shown that diets high in sugar and trans fats have a negative impact on acne, and thus are not the best foods to prevent acne.
On the other hand, a diet rich in protein, healthy fats and ant-oxidants will make your skin glow again in no time!
What Causes Acne and Blackheads?
The main cause of acne and blackheads is the clogging up of skin pores with a mixture of dead skin cells and skin oil, however various other factors are in play that have an effect on these two blackhead ingredients.
Bacterial infections, bad eating habits, hormonal cycles or even medication all play a role in how your skin functions. They all can have an impact on oil production or skin cell rejuvenation.
Best foods to prevent acne.
Eating low-glycemic foods, or foods that take longer to digest, may help you prevent blackheads and acne.
Treating acne and blackheads can be done in a variety of ways. Most acne treatment, if it has gone to an advanced state, use medication as a way of treating the most severe cases.
Also mechanical options exist to get rid of single pimples that might pop up. Most dermatologists and cosmeticians use a blackhead extractor or removal tool in order to get single blackheads or pimples out. Other ways people can use at home are pore strips or bands against blackheads. These are basically band-aids that have a special adhesive on them that clings so well to your skin that as you rip it off, most blackheads underneath this band-aid come out right with it.
In general, these products do what it says on the package, but most effective is still prevention.
Consider making the following changes to your diet, and choose the following best foods to prevent acne the results will surprise you!
Just as your eyes are the windows into your soul, your skin is the window into your health. If you eat junk food all day, unfortunately you will look like you do. A healthy diet filled with lean protein and fruits and vegetables (and healthy fats!) will do wonders for your skin.
IF you had any breakouts before, you might see them still, but they will most likely be way less severe. Good nutrition is the key to healthy, clear skin!
Foods not to eat when trying to prevent blackheads and acne.
Skin experts seem to agree, that it is vital you eat foods that help keep your blood sugar levels stable throughout the day. Simple carbohydrate rich foods (white bread, bagels, plain flower, ..) will make your blood sugar levels spike right after finishing a meal, after which it comes crashing down one or two hours later. You’ll feel a significant drop in energy levels with it.
Not only does your blood sugar levels spike, so does your insulin, which reacts to blood sugar levels. As this hormone spikes, your whole body gets into a total hormonal imbalance, a perfect breeding ground for acne and blackheads to persevere. So when looking for the best foods to prevent acne, steer clear from the sweets and the good stuff! Beauty doesn’t come easy :)!
Low Glycemic foods:
Focus on foods that have a so-called “Low Glycemic index”. Meaning lean meats, fish, leafy green vegetables, nuts, seeds and low sugar fruits.
Some people also claim that dropping dairy from their diet has made them see significant reductions in acne levels. These are of course anecdotal pieces of evidence but it may well be worth a try. Try leaving dairy products out of your diet for days and see how you feel. If your skin seems better it might just as well be that it was the right solution for you!
Contrary to popular belief, eating fatty foods (if they are the right kinds of fat!), will not necessarily cause weight gain or acne and blackheads to get worse. Healthy fats such as omega-3 and -6 reduce inflammation and boost skin health and are some of the best foods to prevent acne. They also have various benefits for your cardiovascular system and cholesterol and they protect your eyesight. So adding healthy fats to your diet might actually be a thing you might want to try out. Use the 30-day method to see how it affects to your body.
Salmon is a source of good fats that will help you prevent blackheads and acne.
Other than the omega -fatty acids other sources of good fats are fatty fish such as salmon and, to a lesser degree, tuna. Also all plant based oils such as the popular extra virgin olive oil, avocado oil, nut oils, are all good sources of monounsaturated fat that will do wonders for your skin.
As mentioned above, you should avoid “high” glycemic index foods such as ice cream, breakfast cereals, and white breads. These food will cause your insulin levels to spike and will cause you acne as a consequence.
Below is a good grocery list of the best foods to prevent acne:
- Citrus fruits
- Low sugar fruits
- Whole grains
- Brazil nuts
- Fatty fish
- Dark berries
- Green tea
- Swiss chard
- Dark green leafy vegetables
- Butternut squash
- Raw seeds
Stock up on foods rich in vitamin A, vitamin C, vitamin B5, vitamin E, selenium, essential fatty aids, antioxidants, and fiber. These really are the best foods to prevent acne and blackheads. Recent studies have indicated that people with high levels of vitamin A are less likely to develop acne and blackheads, confirming out suspicions. This nutrient prevents excess production of cells in the skin’s outer layer, which helps prevent breakouts. Vitamin C and selenium, which have powerful antioxidants effects, enhance your body’s ability to flush out toxins.
Dietary fiber, which is found in all plant-based foods, regulates blood glucose, promotes good digestion, and slow down sugar absorption into your body. These factors combined help prevent and reduce breakouts. Researchers have also found that zinc deficiency can lead to skin problems, such as acne and blackheads. Dark chocolate and oysters are high in zinc, so make sure you include them in your diet. Don’t forget about whole grains, which are packed with B vitamins. These nutrients promote healthy skin and hair. If possible, cook your own meals and avoid processed foods.
Hopefully now you have a good idea of what the best foods to prevent acne are!
Let us know in the comments below if you have made changes to your diet and how it has affected your skin.